CrossFit Texarkana – CrossFit
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