12.16.20

CrossFit Texarkana – CrossFit

View Public Whiteboard

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.

Posted in WOD