4.23.19

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

Walkovers

Knee Pulls

Walking Pigeon

Woodpecker

Walk Back

Samson

Samson with Twist

Walk Back

Bunny Hops

Walk Back

High Knees

Butt Kickers

Straight Leg Bounds

Stutter Step (quick arms)

Side Shuffle x4

Side Step Jumping Jacks x2

Power Clean (EMOMx12)

1 Power Clean + 2 Front Squats @70% 1RM Power Clean

Warm-up *Barbell 3s (No Measure)

3 Rounds

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

200m Sprints (Time)

6x200m Sprint

90s rest

*Try to keep splits between 0-3s. Score slowest run

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