CrossFit Texarkana – CrossFit
Warm Up (No Measure)
Warm up
5 min roll out .
2 min row.
8 min amrap (complete at least one round)
20 single unders
4 Lateral Squats [Video](https://youtu.be/yWp4S8VOFOQ
20 Single Leg Jumps Right Side.
10 Air Squats (Hands Overhead)
20 Single Leg Jumps Left Side.
MOBILITY
## Couch Stretch: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=Lv-w40pllco)
## Barbell Ankle Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=VSqAZzdB-UA)
Front Squat
Build to WOD Weight 8,6,6,5
Double Check (5 Rounds for time)
On the 4:00 x 5 Rounds:
50 Double Unders
20/15 Calorie Row
10 Front Squats (155/105)
*Score slowest time
Cash Out
8-10 min of :
1 Turkish Get Up + 10 meter waiter carry, right side.
Return to the ground , repeat on left side.
30-40 second couch stretch, each leg.