Ball Drop

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

3-5:00 Foam Roll/ Lacrosse Ball

200m walk

200m jog

0:45 Brettzel (each side)

0:30 Windshield wipers

0:30 Thread the arms (each side)

Wrist stretch

Mat Trips:

Knee pulls

Ankle pulls

Pigeon walk

Spiderman into Half split

0:15 Dead hangs

6 Hip taps

10 Scap Shrugs

10 Kipping swings

Ball Drop (Time)

10-1 For Time:

Toe to Bars

Overhead Squats (45/35)

Cashout (No Measure)


Double Dumbbell Horizontal Fly’s

1:00 Bike or Row in between sets

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