Cast Iron

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

Turkish Get Up

Take a few minutes to practice TGU

Front Squat (5,5,3,1+)

531 program

60%x5

75%x5

85%X3

95%x1+

W: Metcon (Time)

“Cast Iron”

4 Rounds

6 Curtis P’s (3 each side)

15 Russian Swings

100m suitcase carry

53/35

RX+70/53
Curtis P

Kettle Bell Clean from ground.

2 alternating front lunges

1 shoulder to overhead.

Cash Out TGU Sit-Ups (No Measure)

3X10 Each Side

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