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
Knee Pulls
Walking Pigeon
Woodpecker
Samson
Samson with Twist
High Knees
Butt Kickers
Straight Leg Bounds
Side Shuffle x4
Side Step Jumping Jacks x2
Warm-up
Slamball Warmup
30 Seconds Each
Romanian Deadlifts
Down Dog to Push-up
Strict Press & Reach
Alternating Reverse Lunges
Shoulder Taps in Plank
Front Squats
Bench Press (AMRAP@80% Based off Working Max)
5@50%
3@60%
2@70%
1@75%
AMRAP@80%
Recalculate Working Max
Ground Ball (AMRAP – Rounds and Reps)
AMRAP 18:
100’ Bear Crawl with Slam Ball Push
15 Ball Slams
6 Pull-ups
Cash Out
3 Sets
50’ Broad Jump
Turkish Get-UPS + 25’ OH Walk x2