Drop down Flip it and Reverse it!!!

CrossFit Texarkana – CrossFit

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CrossFit warm up 2 (No Measure)

Lot trips

2 rounds

10 OH squat (pvc)

5 pass throughs

5 box jumps

20 second Samson stretch(each side)

10 situps

20 second elbow to arches (each side)

25 singles

Drop down Flip it and Reverse it!!! (Time)


Wall ball shots 20/14

Toes to bar

rest 3 min


Front squat 95/65

Wall ball sit ups 20/14
record total time including rest

on Wall Ball sit-ups touch ball to ground behind head and to floor between feet

Cash Out

banded shoulder mobility

lacrosse ball shoulder mobility

2 min each side

Comp extra work(conditioning)4-22-16 (Time)

6x500m rowing

score slowest round

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