CrossFit Texarkana – CrossFit
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%