Engine Block

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up *Run (No Measure)

3-5 Foam Roll/ Lacrosse Ball Mobility

200m Row

200m Jog

DYNAMIC FLEXIBILITY

• Leg swings (10 right leg front to back, left, right side, left side)

• Ankle rotations (10 right & left ankle, clockwise and counter clockwise)

HIP MOBILITY

• Side high knee karaoke drill

• Walking while pulling knee to chest

• Walking pulling inner ankle up to chest

• Walking lunges with pelvic tilt (hip flexor stretch)

• Walking lunges with torso twist towards side of extended knee

• Woodpecker (stand on 1 leg, bend at waist, touch ground with both hands, while the other leg pivots up and back to 90 degree position from the ground)

• Toe touches: marching opposite hand to touches

M: Metcon (6 Rounds for time)

“Engine Block”

Run 600m

Rest 1:30

Run 200m

Rest 5:00

Run 600m

Rest 1:30

Run 200m

Rest 5:00

Run 600m

Rest 1:30

Run 200M

Cashout(Bench Press) (No Measure)

Bench Press

3X10

Posted in WOD