200m Interval Sprint

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

3-5:00 Foam Roll

400m Walk

200m Jog

Calf Stretch on wall

Straight Leg Swings

Ankle Rotations

Mat Trips:

Knee Pulls

Ankle Pulls

Walking Pigeon



Samson Lunges

High Knees

Butt Kicks

Straight Leg Kicks

Bunny Hops then sprint down

200m Interval Sprint (7 Rounds for time)

Every 4:00 for 7 Rounds:

200-m Sprint

Each round should be an all out effort with plenty of time to recover between sprints. Beginners can reduce the total number of rounds. Score each round.

Cashout (No Measure)

Work on a strength or gymnastics movement/s

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