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


Knee Pulls

Walking Pigeon


Walk Back


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

Push Press (15 minutes to find a 1RM)

Spring Water Functional Fitness & High Performance (Time)

4 Rounds

300m Run

15 Plate Jumps

6 KB/DB Seated Strict Press 25/15

Rx+ Box Jumps 24/20

Spring Water Competitor (Time)

4 Rounds

400m Run

15 Box Jumps 24/20

6 Handstand Push-ups with 5″ elevation


Cash Out

Superset x3

5 Toe Touches + Oil Pumper with toes elevated on platform

10 Alternating Bird Dog with 3 count holds

Posted in WOD