CrossFit Texarkana – CrossFit
Warm Up *Run (No Measure)
2 minutes Row/Run/Bike/Ski
Burpee broad jump
Soldier Kicks
Samson
Inchworm w/ pushup
Spiderman
Bunny hop 12′ then sprint 2x
High knee Skip down and back
Pose running butt kicks *right leg down, left leg back
Warm-up *Barbell 3s (No Measure)
Then
3 Bent Over Rows
3 RDLs
3 Hang Muscle Cleans
3 Front Squats
3 Strict Presses
3 Elbow Rotations
3 Back Squats
Deadlift (7×3@75%)
Percentages based off 94% of 1rm
Take 2-3 sets to warmup
7×3@75%
Home Alone (Time)
Partner Wod
Complete 5k row for time in teams of 2
1 partner works whale other partner runs 200
Share work and rest as desired until 5k is completed
Cash Out
Accumulate 1 minute Chin-Over-Bar Hold
each time you drop do 10 situps