2.20.20

CrossFit Texarkana – CrossFit

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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

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