The Wall

CrossFit Texarkana – CrossFit

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Warm-up

2 Min Run, Row or Bike.

4 Alt Samson Stretch

4 Walkouts with 2 push-ups

4 Burpees

PVC Warm up

5 Pass Throughs

5 Wrap Arounds ( Each Direction)

: 30 One Arm Lat Stretch ( Each Side)

With PVC on the floor.

5 Hollow Body

5 Superman

20 single unders both feet

20 Single foot Unders Left side 20 Right side

3 Min Double Under Practice, or Triple Under practice.

2 Rounds

2 Hip Taps ( one each side)

4 Knee ups

2 Hip Taps

4 Push Ups

Pull up Strength (5,5,5,5)

Build to a max weighted pull up if possible.

do first set unweighted.
Score max weight

Metcon (Time)

The Wall

9 Wall Walks

10 Toes to Bar

30 Double Unders

7 Wall Walks

15 Toes to Bar

35 Double Unders

5 Wall Walks

20 Toes to Bar

40 Double Unders

Cash Out

Shoulder Mobility

With band.

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