Wild West

CrossFit Texarkana – CrossFit

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Catalyst Warm up (No Measure)

3-5 Foam Roll

Row 2 Min

Coach led warm up

Then: https://youtu.be/XF5LLh7kmfk

Time at each movement at coaches discretion.

wrist circles

elbow circles

arm circles

over and back

arm rotations

tricep strectch side bends

torso rotations

bow and bend

hip circles

iron cross

scorpion

walking lunge

PVC Warm Up

Overhead Press (5,3,3,3,)

531. Week

60%X5

70%X3

80%x3

90%x3

Wild West (AMRAP – Rounds and Reps)

13 AMRAP:

300m Row

15 Push Jerks 95/75

30 Ab Mat Sit-ups

Cashout (Mobility T-spine/Saddle/Breathing) (No Measure)

2-3 Rounds

1:00 T-Spine Rotation

1:00 Saddle Legs https://youtu.be/0obuY_T0SxM

2:00 Crocodile Breathing Hook Lying (inhale 0:03,hold 0:01,exhale 0:05,hold 0:03)

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