CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

200m Walk

200m Jog

3 Russian Baby Makers + T-Spine Rotation Each Side

10 DB/KB/Odd Object RDL’s*

10 Air Squats*

3 Spiderman & Reach Each Side

5 DB/KB/Odd Object Strict Press Each Arm

5 DB/KB/ODD Object Push Press Each Arm

10 Leg Swings (Front to Back, Side to Side, Diagonal)

*These movements are to be performed 0:03 down/0:02 pause/explode up.

Ham & Cheese (Time)

Buy In: 1 Mile Run


Goblet Thrusters

(w/DB, KB, or Odd Object)


Cash Out: 1 Mile Run

Posted in WOD