Jump Start

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

5 Min Mobility

Couch :30 each side

Pigeon :30 each side

Open Half Kneeling :30 each side

2 min Row

Leg swings (10 right leg front to back, left, right side, left side)

Ankle rotations (10 right & left ankle, clockwise and counter clockwise

Samson

Spiderman

Toe touches: marching opposite hand to touches

10-15 Scapular Push ups

10 PVC pass throughs

:30 Lat stretch with PVC

10 Hollow Body with PVC

10 Superman with PVC

10 Scapular pulls or shrugs

6 hip taps

10 Kipping swings or ring rows

Double Under practice

Warm-up Row (No Measure)

Go over rowing technique

Damper

Positions

Pacing off of 2000m pace . SPM pace etc.

Breathing

250m practice

GM: Jump Start (Time)

5 Rounds for time

10 Knees to Elbows

30 Double unders

350m Row

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