CrossFit Texarkana – CrossFit
Warmup (No Measure)
5 Minute Foam Roll
2 Minute Cardio (Athlete’s Choice)
3 Log Rolls Each Way
6 Candlestick Roll To Straddle Each Leg
9 Half Plank Donkey Kicks Each Leg
Then 15 Plate Halos Each Direction (15/10)
Half Loaded Deadlifts
10 Sets of 1 Per Side (0:05 up/0:05 hold at the top/0:05 down)
Add 5-10# each set.
You will start with at least a 10# plate on one side while leaving the other side of the BB unloaded. This is to work rotary stability. Switch grip is NOT recommended.
Better Off Dead (AMRAP – Reps)
Teams of 2
30:00 Alternating EMOM
1) 10 Pullups/15 Ring Rows
2) 15 Slam Balls (20/12)
3) 7 HSPU/14 Pushups
4) 50′ Uneven DB Hi-Lo Carry (35&50/25&35)
5) 5 BB Rollouts
Each movement will be done twice in a row. Athlete A will complete the movement on the 1st minute, then Athlete B will complete the movement on the 2nd minute. Each athlete will perform max double unders for 0:30 on their respective off minutes.
You will score the total number of combined double unders completed over the course of the workout.