Speed Trap

CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

3-5 Foam Roll/ Lacrosse Ball Mobility

200m Row

200m Jog


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

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


• Side high knee karaoke drill

• Walking while pulling knee to chest

• Walking pulling inner ankle up to chest

• Walking lunges with pelvic tilt (hip flexor stretch)

• Walking lunges with torso twist towards side of extended knee

• Woodpecker (stand on 1 leg, bend at waist, touch ground with both hands, while the other leg pivots up and back to 90 degree position from the ground)

• Toe touches: marching opposite hand to touches

Gymnastics Pull -UP warm up and Skill Work (No Measure)

1 Rounds

30 Seconds of each. ( Rest as Needed)

1 Superman Hold and Release

2. Hollow Body Hold and Release

3. Table Top

4. Scap pulls

5. Hip Taps or alternating arm hangs

Pick a skill or two and practice for 10 minutes

double unders

hand stand walks

hand stand push-ups

muscle-ups bar or rings

monkey bar trips

pull-ups (kipping)


Or get with a coach for recommendations.

MG: Metcon (Time)

“Speed Trap”

5 Rounds for Time

200m Run

10 Chest to Bar Pull Ups

30 DU

10 Knees to Elbows
RX+ Replace 5 Bar Muscle ups for pull ups.

Cashout Dumbell Curls, RIng Dips (No Measure)


Dumbell Bicep Curls

RIng Dips

( Do 2 min Shoulder Mobility between rounds)

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