CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

3-5 Foam Roll

500m Row

1:00 Seal pose or Sphinx

1:00 Inchworm to Pushup to Down Dog

0:30 Scorpion

0:30 Torso rotations on box (each side)

300m Row

0:30 Jumping jacks

0:30 Box Step overs

0:30 Sprawls

100m Row

5 Burpees

5 Box Jump overs

Jack and The Box- Partner (Time)

Partner WOD For Time

3,000m Row

AMRAP: Burpee Box Jump Overs (24/20)

*Partner rows 250m and switch until 3,000m is complete

*In comments put how many burpee box jump overs completed

Jack and The Box- Individual (Time)

Individual option:

1,500m Row

AMRAP: Burpee Box Jump Overs

*1:1 the time it took to row 250m for burpee box jump overs

Cashout (No Measure)

800m Run


Single or double Tabata:

Plank rows w/ DB (light weight)

Ab Mat sit ups

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