12.29.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

3-5:00 Roll out (concentrate on quads and calf’s)

2 Rounds

30 Seconds Both Feet

30 Seconds Left Foot

30 Seconds Right Foot

1:00 Couch (each side)

1:00 Pigeon(each side)

2:00 Row

10 Lunges

5 Walkouts with 2 Pushups

10 Box Lateral Step Up (5 each side)

5 Burpee Squat Jumps

Primer (No Measure)

1 Round:

5 Burpee Box Jumps

10 Cal Row

20 Double Unders

Homeward Bound (AMRAP – Rounds and Reps)

AMRAP 20:

20 Burpee Box Jumps (24″/20″)

40/30 Calorie Row

80 Double Unders

*Expect athletes to complete between 3-5 rounds

*If you’re short on rowers, stagger athletes by 4 minutes

Cash Out

3-4 rounds

4-6 one arm hanging hip taps

30 Second handstand hold.

100m Farmers Carry

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