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



Samson with Twist

Bunny Hops

High Knees

Butt Kickers

Straight Leg Bounds

Stutter Step

Side Shuffle x4

Side Step Jumping Jacks x2

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

Chest Hair Functional Fitness (Time)

21 Thrusters 45/35

400m Run

21 Jumping Pullups

400m Run

21 Thrusters 45/35

Rx+ 60/45, Jumping C2Bs

Chest Hair Competitor (Time)

25 Thrusters 75/55

400 Meter Run

25 Pull-ups

400 Meter Run

25 Thrusters 75/55

Rx+ 95/65, C2Bs

*15 minute Cap

Cash Out

Discuss and practice windmills

Posted in WOD