8.26.16
CrossFit Texarkana – CrossFit
Warm Up *Run (No Measure)
300m Row
Burpee broad jump
Samson
Gymnastic Bear crawl
Spiderman
Bunny hop 12′ then sprint 2x
High knee Skip down and back
Pose running butt kicks *right leg down, left leg back
gymnastics pullup skill (No Measure)
15 mins Rope Climb Technique
For those that feel they are effecient: 5×5 foot L-sit Rope Climbs
gymnastics pullup skill (No Measure)
15 mins Rope Climb Technique
For those that feel they are effecient: 5×5 foot L-sit Rope Climbs
8.26.16 (Time)
1km row
800m run
Ruck Work.5 (Time)
Sandbag shoulder to shoulder
males 80 reps
Females 60 reps
(Each time the bag passes overhead equals 1 rep)
5 burpees every time you rest or drop the sandbag
Susan G Komen Distance (Time)
Today is a rest day
Saturdays will be distance:
2 miles at 5k pace + 30secs
