Training Days

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

Foam Roll , lacrosse ball mobility.

Couch :30 each side

Pigeon :30 each side

2 min Row/ Run/Bike

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

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



Toe touches: marching opposite hand to touches

10-15 Scapular Push ups

10 PVC pass throughs

:30 Lat stretch with PVC

10 Hollow Body with PVC

10 Superman with PVC

10 Scapular pulls or shrugs

6 hip taps

10 Kipping swings or ring rows

Training Days (AMRAP – Rounds and Reps)

12 minute AMRAP

200m Run

10 Unbroken Pullups/Ring Rows

200m Run

10 Unbroken Toes-2-Bar/Knee Ups/Toes-2-Wallball
The goal is to keep moving. Pick a modification or go to a modification during WOD that you can do unbroken.


3-4 rounds

2 TGU 50′ waiter carry

Rest as needed

Posted in WOD