Winged Bird

CrossFit Texarkana – CrossFit

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:30 each side



Twisted Cross

Thread the needle

200m Row

200m 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

• Walking lunges with pelvic tilt (hip flexor stretch)

• Walking lunges with torso twist towards side of extended knee

• Woodpecker (stand on 1 leg, bend at waist, touch ground with both hands, while the other leg pivots up and back to 90 degree position from the ground)

• Toe touches: marching opposite hand to touches

5 Walk outs

5 ring rows

5 squats

5 push ups

6 lunges

10 Jumping RIng Dips

Gymnastic Skill

10 min to work on a gymnastic skill

Kipping Ring dips, HSP, HSW …..?

MG: Metcon (Time)

400m run

21 ring dips

21 Lunges

Accumulate 1min plank

400m run

15 ring dips

15 Lunges

Accumulate 1min plank

400m run

9 ring dips

9 Lunges

Accumulate 1min plank

Posted in WOD