5.20.19

CrossFit Texarkana – CrossFit

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Warm-up

100m Jog

40-30-20-10 seconds of:

Single Unders

Active Samson

Reverse Lunges

Then

10 Ankle Rotatotions each foot

20 seconds calf stretch on wall

5 minutes Double Under Discussion and Practice

Bench Press (15 minutes to build to a 3RM)

Frozen Ropes (Time)

2 Rounds:

200′ Walking Lunge

10 Double Unders

600m Run

Scale: 150 Single Unders or 2 minutes DU practice

Cash Out

5 Rounds

30 seconds holds:

Supine Thoracic Twist each side

Plank

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