CrossFit Texarkana – CrossFit

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Warm Up

5 Min foam roll

350m row

.30 seconds each side

Open Half Kneeling



3 Rounds of..

Rd 1.

10 Squats

20 second two hand hang from bar ( keep active shoulder)

30 single unders

Rd 2

10 Squats ( move feet in closer)

6 hip taps

30 single unders left foot

Rd 3

10 Squats( try to get feet together touching if possible, or close as possible keeping good form.)

5 Strict pull ups or ring rows

30 Single unders right foot

Wod Prep

Practice rope climbs and pullups

GM: Metcon (AMRAP – Rounds and Reps)


20min AMRAP

2 rope climbs

20 pistols

40 double unders.
This WOD has higher skilled moments. Don’t worry about how many rounds you get. Talk to a coach and find the modification that is challenging, but possible for you, and take 20 min to work on them.

Posted in WOD