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
Warmup DT (No Measure)
3 Rounds of:
-12 Deadlifts
-9 Hang Power Cleans
-6 Push Jerks
Deadlift (15 minutes to build to a heavy 3)
Sugar Daddy (Time)
21-15-9:
Deadlifts (225/155)
400 Meter Run
Sugar Daddy scaled (Time)
21-15-9:
Deadlifts @55%
400 Meter Run
Cash Out
Bike
5×500/350m Sprints
Rest 1 min