CrossFit Texarkana – CrossFit
5 Min foam roll
.30 seconds each side
Open Half Kneeling
3 Rounds of..
20 second two hand hang from bar ( keep active shoulder)
30 single unders
10 Squats ( move feet in closer)
6 hip taps
30 single unders left foot
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
Practice rope climbs and pullups
GM: Metcon (AMRAP – Rounds and Reps)
2 rope climbs
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.