UFO

CrossFit Texarkana – CrossFit

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ROMWOD

Warm-up (No Measure)

Run/ Double Under 200 meter walk.

• 200-400 meter easy jog

DYNAMIC FLEXIBILITY

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

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

Calf Stretch

30 single unders

30 Left/30 Right

HIP MOBILITY

• 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

200m jog

2 Min Double Under practice

Gymnastics Toes to Bar (3 Strict Toes to Bar. Last Set AMAP )

Every 1:30X6

Metcon (Time)

UFO

5 rounds for time of:

35 Double Unders

Run, 200 m

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