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

Samson

Samson with Twist

Bunny Hops

High Knees

Butt Kickers

Straight Leg Bounds

Stutter Step

Side Shuffle x4

Side Step Jumping Jacks x2

Warm Up *Snatch (No Measure)

2 minute cardio

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Warm-up

1 Power Snatch + 3 OHS

Warm up to WOD weight

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#