CrossFit Texarkana – CrossFit
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
Walkovers
Knee Pulls
Walking Pigeon
Woodpecker
Samson
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