CrossFit Texarkana – CrossFit
Warm Up *Run (No Measure)
50 Jumping Jacks
Burpee broad jump
Samson
Inchworm w/ pushup
Spiderman
Bunny hop 12′ then sprint 2x
High knee Skip down and back
Pose running butt kicks *right leg down, left leg back
3.21.17 (Time)
3 Rounds
400m Run
40 Double Unders
20 Walking Lunges (R1, L2, etc)
Single Unders 2:1
For ahletes that can do 5-10 Double Unders Unbroken: if 40 reps is not obtained 7 attempts, then continue on with the rest of the workout.
14min Cap-if you do not believe you can meet the cap, scale run 200m
Cash Out Row (Distance)
30 seconds row
60 seconds rest
60 seconds row
45 seconds rest
90 seconds row
30 seconds rest
60 seconds row
15 seconds rest
30 seconds row