Honor Roll

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * Mat trips( General Warm up) (No Measure)

3-5 Foam Roll/ Mobility

2 minute Cardio

Samson

Spiderman

Knee Pull

Ankle Pull

Gymnastics Bear Crawl

Over Under

Butt Kickers

Sumo Deadlift (8,7,6 5,4 )

Deload Week

50% X8

60%X7

70%X6

75%X5

Metcon (AMRAP – Reps)

” Honor Roll”

3 Rounds

1:00 Bike For Calories

:30 Second rest

Rest 1:00

3 Rounds

1:00 Sit-ups

:30 Second Rest

Rest 1:00

3 Rounds

1:00 Front rack double KB carry 50′ intervals (53/35)

:30 Rest

Rest 1:00

3 Rounds

1:00 Plank Hold

:30 rest
For larger clasess start on different stations.

Posted in WOD