CrossFit Texarkana – CrossFit
MG: Warmup (No Measure)
Foam Roll , lacrosse ball mobility.
Couch :30 each side
Pigeon :30 each side
2 min Row/ Run/Bike
Leg swings (10 right leg front to back, left, right side, left side)
Ankle rotations (10 right & left ankle, clockwise and counter clockwise
Toe touches: marching opposite hand to touches
10-15 Scapular Push ups
10 PVC pass throughs
:30 Lat stretch with PVC
10 Hollow Body with PVC
10 Superman with PVC
10 Scapular pulls or shrugs
6 hip taps
10 Kipping swings or ring rows
Metcon (5 Rounds for time)
“CONCRETE JUNGLE”On the 3:00 x 5 Rounds:
400 Meter Run
12 Pull Ups
*Score = Sum Total Time of 5 Rounds. Enter all 5 split times.
RX+ 7 Rounds
Chest to bar pull ups.
Athletes should be able to complete a 400 Meter run in under 2:00 and Chest to Bar Pull Ups in under 0:30. Leaving athletes with 0:30 of rest between rounds.
Cashout Mobility (Pigeon Child Pose ) (No Measure)
1:00 Bretzel (each side)
1:00 Child Pose Shoulder Stretch (each side) https://youtu.be/eMPKzaqVi0s
1:00 Banded hamstring stretch (each side)