1-11-21

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

5:00 Foam Rolling

5-7:00 Coach lead general stretching

250m Row (20 spm)

20 Single Unders(both legs)

40 Single Unders (single leg 20 each side)

250m Row (24 spm)

40 single unders (single leg 20 each side)

250m row (28 spm)

Double Under practice

Row pacing and instruction

Full Circle (Time)

For Time:

1,500 Meter Row

100 Double Unders

Into

3 ROUNDS:

5 Shuttle Runs (30ft)

5 Walking Lunges (30ft)

Then

100 Double Unders

1,500 Meter Row

*Short on rower stagger by 5:00

*Sub 50 cal assault bike

*Target time 17-25:00

Back Squat (5,5,5,5,5)

5@50%

5@60%

3X5@75%

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