Survivor( Weight Metcon)

CrossFit Texarkana – CrossFit

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Warm-up

3-5 min foam roll

3 lot trips

Sampson Stretch with twist.

Spiderman with reach.

Gymnastics Bear Crawl.

Over and Under.

Bunny Hops into fast jog.

3 min Double under practice

WOD PRIMER

3 EASY ROUNDS

5 KB DEAD LIFTS

5 RUSSIAN SWINGS

10 DOUBLE UNDERS

10 JOG IN PLACE. ( RIGHT ONE, LEFT 2 ETC.)

Metcon (Time)

3 rounds for time of:

Run, 400 m

5 Russian Swings 70/53

15 Double Unders

Cash Out

20 min row, bike or run at a conversational pace

Posted in WOD