CrossFit Texarkana – CrossFit
Warm Up *Run (No Measure)
300m Row
Burpee broad jump
Samson
Inchworm w/ pushup
Spiderman
Bunny hop 12′ then sprint 2x
High knee Skip down and back
Pose running butt kicks *right leg down, left leg back
Flight Simulator (Time)
for time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
double unders for time
*you must stop after each round is completed
*if you break during a set you must start that number back over again
*Example: if I am on the round of 20 and I break at 19 I start over on the round of 20
20 min Time CAP
if doing singles double the reps unless you feel your not able to make it under the CAP
Cash Out
3×7
Strict Dips as heavy as possible