Fast Ball

CrossFit Texarkana – CrossFit

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Warm-up

3-5 Foam Roll

AMRAP 5:00

200m Run

10-8-6-4-2

Air Squats

5-4-3-2-1

Burpees

*Wall Ball**

5 Med Ball Front Squats *(Assess for Ball close to face, full ROM)*

5 Med Ball Thrusters *(Assess for full hip/knee extension before pressing overhead)*

8 Wall Balls *(Assess for full ROM, Ball striking target overhead)*

**Practice Round (2:00)**

**1 Round**

200m Jog

15 Wall Balls

Metcon (Time)

400 Meter Run

40 Wall Balls (20/14 to a 9/10′ target)

400 Meter Run

5-3-1 Bench press week 1 (5,5,5,)

1×5 @ 40%

1×5 @ 50%

1×3 @ 60%

1×5 @ 65%

1×5 @ 75%

1×5+ @ 85%

Posted in WOD