Blog Post

Prancer

CrossFit Texarkana – CrossFit

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12-16-15 (No Measure)

2 min of jump rope

2 rounds

8 scapular pulls

8 KB RDL

8 KB swings

Pull-ups (3×10 same band as last week or body weight)

Prancer (Time)

For time:

25 cal row

25 wall ball 20/14

25 Toe to bar

25 DL 135/95

25 burpee box jump 24/20

25 DL 135/95

25 toe to bar

25 wall ball 20/14

25 cal row

*25 minute time cap

Midline work (No Measure)

5 rounds not for time

15s L-sit hold

10 Hollow rocks

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