CrossFit Texarkana – CrossFit
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