Blog Post

3.15.18

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Metcon

Active Recovery for Open Athletes

3 Rounds

400m Jog

30s Samson each side

6 Wall Squats

9 KB Swings

-Then

3 Rounds

300m Light Row

5 Spiderman & Reaches each side

5 Kip Swings + 5 Pullups

15 Double Unders

20s Pushup Plank

Warm-up

Coach’s choice

OPEN range (Time)

3 rounds for time

200m run

10 clean and jerks 115/75

14 jumping lunges