“BALL DON’T LIE”

CrossFit Texarkana – CrossFit

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Warm-up

3-5min Foam Roll/ Mobility

1:00 Row

:30 Down Dog

:30 Up Dog

1:00 Row

:30 Inch Worms

:30 Arm Circles

1:00 Row

:60 Squat Hold

5 Wall Ball Front Squats w/ a 3-second tempo

5 Wall Ball Push Press

3 Wall Balls w/ a 3-second tempo

Front Squat. 531. (531) (5,5,3,1)

531 program

60%x5

75%x5

85%X3

95%x1+

Metcon (Time)

*Every 2 Minutes Until 100 Reps:**

18/14 Calorie Row

Max Wall Balls (20/14)

RX+150 Reps
Time is total time to complete.

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