Blog Post

11.14.18

CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

2 minutes Row/Run/Bike/Ski

Burpee broad jump

Soldier Kicks

Samson

Inchworm w/ pushup

Spiderman

Bunny hop 12′ then sprint 2x

High knee Skip down and back

Pose running butt kicks *right leg down, left leg back

Warm-up

Rowing Technique

Wrecking Crew (Time)

In Teams of 2

5 Rounds

200m Plate Carry 45/35

400m Run

40/30 Calorie Row

Partner A will complete half the movement. Partner B will finish. Then move on to next movement.

25 min time cap