CrossFit Texarkana – CrossFit
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#