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
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
