GREAT BALLS OF FIRE” [COMPETE/TRAIN]

CrossFit Texarkana – CrossFit

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Warm Up

2 Rounds:

1:00 Easy jog up and down the mats

0:30 Hollow Hold

0:30 Hollow Rocks

0:30 Active Samson

0:30 Active Spiderman

0:30 Push Up to Downdog

0:30 Rocking Adductor Stretch (0:15 each side)

0:30 Slow Air Squats

0:30 Quad Stretch

**MOBILITY**

1:00 Rig/Rack/Pole Assisted Squat

Gymnastic Skill

**RING DIPS**

0:15 Hollow Ring Support

5 Jump to Ring Support (have athletes start in the bottom their ring dip and jump to a hollow support)

3 Eccentric Ring Dips (have athletes lower slowly to the bottom their dip; some athletes might need to put their feet down and jump back to the support position)

2 Strict Ring Dips

EMOM8 UNBROKEN STRICT RING DIPS or some variation.

Metcon (AMRAP – Reps)

“GREAT BALLS OF FIRE” [COMPETE/TRAIN]

EMOMX15

10 Wall Balls

Max 30′ shuttle run

Score shuttle runs.

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