“CONCRETE JUNGLE”

CrossFit Texarkana – CrossFit

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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

Samson

Spiderman

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)

3 Rounds

1:00 Bretzel (each side)

1:00 Child Pose Shoulder Stretch (each side) https://youtu.be/eMPKzaqVi0s

1:00 Banded hamstring stretch (each side)

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