CrossFit Texarkana – CrossFit
7-15-15 (No Measure)
250 meter row
6 min of
10 PVC pass throughs
10 oh squats (PVC)
10 burpees over PVC
Warm-up
6 min of shoulder mobility
bands
lacrosse ball
foam roller
Leblanc-Bazinet (no score for this portion of WOD)
12 min EMOM (muscle up progression)
1st minute pullups/ ring rows (strict) 2-5 reps
2nd minute M.U. transitions rings or box 3-5
3rd minute 3-5 dips ring or box
start on any station then repeat though 4 rounds of each
* if you have muscle ups then do 2-5 muscle ups on 1 minute then 5-7 GHD situps on other minute
Leblanc-Bazinet (AMRAP – Reps)
5 min AMRAP
25 bar facing burpees
with remaining time max effort chest to bar
rest 2 min
5 min AMRAP
25 bar facing burpees
with remaining time max effort double unders
*score total chest to bar and double unders