CrossFit Texarkana – CrossFit
Warm-up
4 Rounds
30s work 15s Rest
Single Unders with Blue Rope
Ankle Mobility Test
2×5 Ankle Stretch
With PVC
10 Pass-Throughs
5 Clockwise and Counterclockwise Rotations
20s Hold Each Arm of:
Sword, staff, pull-over
Squat Test (No Measure)
Warm-up
3×10 inverted KB Strict Press
30s Rest between sets
Primer
10 DB Strict Presses (5 each arm)
10 Wallballs
30 Double Unders
Wall-E (AMRAP – Rounds and Reps)
AMRAP in 15 minutes
20 DB Strict Presses 35/25 (switch every 5)
60 Single Unders
20 Wallballs 20/10, 9’
60 Single Unders
Rx+ 50/35
30 DUs
20/14, 10’/9’
30 DUs