CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

2 minutes Row/Run/Bike/Ski

Burpee broad jump

Soldier Kicks


Inchworm w/ pushup


Bunny hop 12′ then sprint 2x

High knee Skip down and back

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


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

Posted in WOD