Team Kelly

CrossFit Texarkana – CrossFit

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Warm-up ( Run Gymnastic ) (No Measure)

3-5 min Foam Roll

200 meter walk.

• 200-400 meter easy jog

• Leg swings (10 right leg front to back, left, right side, left side)

• Ankle rotations (10 right & left ankle, clockwise and counter clockwise)

• Side high knee karaoke drill

• Walking while pulling knee to chest

• Walking pulling inner ankle up to chest

• Samson Stretch

10 Squat Jumps

• Woodpecker

• Toe touches: marching opposite hand to touches

• High knees

• Butt kicks (knee pointed to ground)

Then 2 Rounds

Round 1

10 Box step ups

10 Med Ball Cleans

Round 2

5 Jumps

5 Wall Balls

Team Kelly (Time)

5 rounds for time of:

Team Run, 400 m

30 Box Jumps, 24/20 in

30 Partner Alternating Wall Balls, 20/14 lbs

Break 400m run up 200m each.

Cash Out

1 Min or 30 Seconds ( each side)

Couch Stretch

Pigeon

Bretzel

Hamstring Stretch with Band

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