CrossFit Texarkana – CrossFit
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