CrossFit Texarkana – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Skill Work

Work on a skill for 15mins

10.19.16 (Distance)

6x2min

15 Burpees

Row for Distance with remaining time

Rest 2mins

Cash Out

4x200m Single KB Farmers Carry AHAP

Split Jerk (6×3@70-80%)

Extra Comp Work

Does not need to be TnG