What Goes Up

CrossFit Texarkana – CrossFit

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General Warm up with Double Unders (No Measure)

Foam Roll

200 walk

200M jog

1min each side:

Couch Stretch


Mat trips:

Sampson stretch.

butt kicks


gymnastics bear crawl

3 Min Double Under Practice

30 Single 30 LF 30 RF

Remaining time practice

Gymnastic Skill. (No Measure)

10:00-15:00 min Rope Climb Practice

Robe Climb Modifications Practice
If you have Rope Climbs, Work on Muscle up’s or Handstand Walks or another gymnastic skill.

What Goes UP (Time)

For Time:

20 Double-Unders

200m Run

40 Double-Unders

400m Run

60 Double-Unders

800m Run

80 Double-Unders

400m Run

100 Double-unders

200m Run
Use same reps for singles or do line hops.

(Recommend finish time 15-20 min)

Posted in WOD