CrossFit Texarkana – CrossFit

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Hinshaw Warm-up (No Measure)

200m Walk

200m Jog

10 Front to Back Leg Swings each side

10 Side to Side Leg Swings each side

10 Clockwise Ankle Rotations

10 Counterclockwise Ankle Rotations

20s Calf Stretch on Wall

Mat Trips

High Knee Karaoke


Knee Pulls

Walking Pigeon



Samson with Twist

Bunny Hops

High Knees

Butt Kickers

Straight Leg Bounds

Stutter Step

Side Shuffle x4

Side Step Jumping Jacks x2

Turkish Get Up (3×1 each arm)

For Quality

Up+ 50ft OH Walk + Down

Alternate Arms

Accessory Work

Broad Jump

5×3; reset after each jump

Rest 60-90s

1-Mile Run (Time)

Max Effort 1-Mile Run

Posted in WOD