Open Range

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

Gymnastic / Run General Warm up

3-5 Roll out

200 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 (10 YARDS ON EACH SIDE PER EXERCISE)

• Side high knee karaoke drill

• Walking while pulling knee to chest

• Walking pulling inner ankle up to chest

DRILLS (1X 10 YARDS W/ 10 YARD WALK BETWEEN EFFORTS)

• 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

• High knees

• Butt kicks (knee pointed to ground)

2 Rounds

6 Hip Taps ( 3 each side

5 Scap pulls

5 kipping Swings

5 Strict pull up or Ring Rows

5 Kipping Pull-ups

Gymnastic Skill. (Rope Climb) (No Measure)

10:00-min Rope Climb Practice

Robe Climb Modifications Practice

This is not about capacity it’s about skill.

If proficient in Rope Climbs, practice handstand walks

Metcon (AMRAP – Rounds and Reps)

Open Range

15 Min AMRAP

200m Run

15 Strict Supine RIng Rows

200m Run

10 Ring Dips

(RX+) Wear a Weighted Vest 20/16

Cashout (No Measure)

3 Sets of 10

Staggered Leg Dumbbell Deadlifts

Dumbbell Arm curls ( yes curls)

GHD Sit ups ( with vest or 25 LBS plate)

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