Blog Post

Soap on a Rope

Announcements

Hey girls, it’s CrossFit Girls’ night out Thursday, January 28th! Dinner at the new Italian restaurant, Verona’s. It’s downtown at 212 E.Broad St. Let’s meet at 6! See you there! Just sign up on the whiteboard at the box so we will have an approximate number.

The 2016 CrossFit Games Open is right around the corner!!! Visit games.crossfit.com to sign up!!!
https://youtu.be/V1VxwVEH-ME

CrossFit Texarkana – CrossFit

View Public Whiteboard

1-25-16 (No Measure)

16 DUs 3 min clock

3 rds

5 scapular shrugs/shrimp

7 push-ups

9 air squats

5min mobility

hips, ankles, shoulders

Back Squat (4×5@50% across 3 count down, fast on UP)

Soap on a Rope (Time)

2 Rounds for time:

2 rope climbs

3 wall climbs

20 weighted sit-ups 25/15

3 wall climbs

2 rope climbs

RX+

30′ HS walk for wall climbs

20 GHD sit-ups

Comp extra work (bounding) (Distance)

work to max double leg 3 jumps

start from a stand and double leg bound 3 times for distance

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