Jack In The Box

CrossFit Texarkana – CrossFit

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Jack in the Box Warm Up (No Measure)

3-5 min Foam Roll , Lacrosse Ball Mobility, Ankle Mobility.

350m Row

20 Jumping Jacks

Mat Trips

Samson

Spiderman

Gym bear crawl

High knee skipping

10 Box Step Ups

6 Hip Taps each side

6 Knee ups

6 burpess

Gymnastic Work

Take 10 minutes to work on a gymnastic skill

Jack in the Box (Time)

25-20-15-10

Burpees

Box Jumps

Toes to Bar

Cash-out Tempo Bike (No Measure)

Tempo Assault Bike.

3-4 rounds.

Over 60 seconds gradually build to max effort

rest 2-3 min between rounds

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