Incoming

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

1:30 Rope Skips

3 Scap Pull

3 Hand Walk-Outs with pushup

3 Spiderman and Reaches each side

60s single leg rope skips

5 Kip Swings

30s Plank Hold

20 Mt Climbers

30s Double Unders

5 Kipping Pullups

10 Pushups

15 Sit-ups

Skill Work *

Pick a skill or two and practice for 10 minutes

double unders

hand stand walks

hand stand push-ups

muscle-ups bar or rings

monkey bar trips

pull-ups (kipping)

Or get with a coach for recommendations.

Metcon (Time)

Incoming

4 Rds

300m Run

25 Plate Hops 45/25

15 Pull ups

RX+ Chest to Bar

Cash Out Row (Distance)

1:30 Row Moderate Pace or SR between 28-32 SPM

into 3min at a fast pace b/t 32-36 SPM

Rest 1:00

1:00 min Row at a Moderate pace b/t 28-32 SPM

3:00 min Row at a fast pace b/t 32-36 SPM

1:00 min rest

:30 Row at a Moderate pace b/t 28-32 SPM

3:00 min Row at a fast pace b/t 32-36 SPM

Posted in WOD