5.14.19

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

Side Shuffle x4

Side Step Jumping Jacks x2

Turkish Get Up (5×1 each side)

Tempo Turkish Situps to Half Kneeling

Slow and controlled

American Streets Functional Fitness & High Performance (Time)

3 Rounds

300m Run

40 American Kettlebell Swings 25/15

40 MedBall Push Press to Target 14/10 to 9/8’

Rx+ 35/25

American Streets Competitor (Time)

3 Rounds

400m Run

40 KB Swings 35/25

40 Medball Push Press to Target 20/10 to 9’

Rx+ 53/35, 20/14 to 10/9’

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