CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

Easy Jog x4

Burpee broad jump

Soldier Kicks

Fast Jog x4

Samson

Inchworm

Shuttle Run x4

Spiderman

High knee Skip down and back

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

Bunny hop 12′ then sprint x4

Warm-up *Barbell 3s (No Measure)

Then 3 Rounds

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Macho Mile (Time)

4 Rounds

400m Run

3 Power Cleans

3 Front Squats

3 Push Jerks

Scale 75/55

Rx 95/65

Rx+ 135/95