CrossFit Texarkana – CrossFit
Warm Up *Run (No Measure)
300m Row
Burpee broad jump
Samson
Gymnastic Bear crawl
Spiderman
Bunny hop 12′ then sprint 2x
High knee Skip down and back
Pose running butt kicks *right leg down, left leg back
Back Squat (3@60%, 3@67.5%, 3×8@72.5%)
11.141.16 (AMRAP – Reps)
2×4 Rds at Each Station
:20 work :10 rest
Rest 1:10 after each station
Lateral Line Hops
Grasshoppers
Suicide Sprints
Situps
R1,L2, R3, etc
Each cone reached on sprints is 1 rep
Cash Out
3×8 Pause OHS
Competitor
3 Rds
200m Ski
400m Bike
Rest 3mins