Pot Luck

CrossFit Texarkana – CrossFit

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Warm up ( Pot Luck) (No Measure)

3-5 Min Mobility

Foam Roll/ Lacrosse Ball/ Bands

2 min Run, Row , Bike.

0:30 Alternating Couch Stretch

0:30 Alternating Side Lunge

0:30 Active Samson

0:30 Pole/Rig/Rack Assisted Squat Hold

0:30 Ankle Stretch (on the wall or bike base)

10 Med ball Cleans

MG: Metcon (AMRAP – Rounds and Reps)

“Pot Luck”

Partner WOD Teams of 2, AMRAP 25:

3-6-9-12-15….

Calorie Row

Kettlebell Swings (53/35) Russian Swings

Med Ball Cleans 20/14

Partner A will complete round of 3s

Partner B will complete round of 3s

A-6s

B-6s

etc, etc

Cash Out Tabata *Plank (Time)

Tabata Plank

8 rounds 20 seconds on 10 seconds off.

Prone

Side

Side

Supine (Hollow body)

Prone

Side

Supine Hollow Body

Prone

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