( MW)Downhill

CrossFit Texarkana – CrossFit

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Warmup Gymnastic/ Barbell (No Measure)

3-5 Foam Roll/ Lacrosse ball mobility

250m row

Spealler type warm up (coaches choice)

Front Squat Warm Up

Front Squat (5,3,3,3,3)

50%x5 Warm up

60%X3 Warm up

70%X3 Work Set

80%X3 Work Set

90%X3+Work Set

Teaching Time

Take a few minutes to go over :

HSPU. Kipping ,modifications, substitutes etc.

Pistols.Modifications, substitutes etc.

Rope Climbs

Use time to warm up for specific movements.

G: Downhill (Time)



AbMat Sit-up with Dumbell 20/15


1 Rope Climb after each round

RX+ GHD Sit-up, legless rope climb

Cashout (Short Interval ,Mobility) (No Measure)

3-4 Rounds:

200m Run/ 500m Bike

0:30 Each side Single Leg Forward Fold https://youtu.be/ANtAzrwn-8M

0:30 Each side. Couch

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