Slam

CrossFit Texarkana – CrossFit

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Warm Up

3-5 minute Foam Roll/Mobility

200m Row

Mat Trips

Spiderman

Samson

Gymnastic Bear Crawl

Inchworm push up

Crab Crawl

Gymnastic Skill

Take 10 minutes to work on a gymnastic skill. Keep reps low, don’t get fatigued

Double Unders.

Kipping Pull up.

Kipping Handstand Push-Up.

Muscle up.

Handstand Walk.

Warm-up Row (No Measure)

Go over rowing technique

Damper

Positions

Pacing off of 2000m pace . SPM pace etc.

Breathing

250m practice

MG: Metcon (Time)

“SLAM”

1000m Row

Then:

3 Rounds

5 Wall Walks

15 Slamballs

Then:

1000m Row
Must Catch Slamball on bounce for an RX rep .

Cashout (No Measure)

3 Rounds

10-12 Dumbell Bench Press

10-12 RIng DIps or DIps

12-15 GHD Situps

Rest as needed

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