Blog Post

11.2.18

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

Wrist Stretch 60 seconds

Wall Supported Ankle Stretch 60 seconds

Work up to WOD weight

Knuckle Sandwich (Time)

800m Run

30 Power Cleans

800m Run

Scale: a weight that 5-7 reps are obtainable

Rx: 135/95

Rx+ 185/135