CrossFit Texarkana – CrossFit
Warmup Gymnastic/ Barbell (No Measure)
3-5 Foam Roll/ Lacrosse ball mobility
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
Take a few minutes to go over :
HSPU. Kipping ,modifications, substitutes etc.
Pistols.Modifications, substitutes etc.
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)
200m Run/ 500m Bike
0:30 Each side Single Leg Forward Fold https://youtu.be/ANtAzrwn-8M
0:30 Each side. Couch