CrossFit Texarkana – CrossFit

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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