CrossFit Texarkana – CrossFit

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Eunice Warm up (No Measure)

3-5 Roll out/ mobility

250m row

20 Jumping Jacks

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

10 Kipping swings or ring rows

5 Walkouts or 5 Wall walks

5 Each side Stride With Torso Rotation

5 Box Step Ups Each Side

Gymnastic Skill

10 minutes to work on a gymnastic skill

Muscle Ups

Handstand Walks

Rope Climbs


Wod Prep

Metcon (AMRAP – Rounds)



5 Handstand Push-ups

10 Pull-ups

15 Box Jumps

Cash Out Core (No Measure)

3 Rounds

100m Jog

10-15 GHD sit ups or 20/Ab mat sit up

:20 Down dog to Seal

Rest as needed between rounds

Posted in WOD