CrossFit Texarkana – CrossFit
warm up
3-5 min Foam Roll
2 Minute Run, Row or Bike.
Sampson
Spiderman
Gymnastic Bear Crawl
Over and Under
Burpee Broad Jumps
Duck Walk
Crab Walk (keep hips high)
5-7 minutes work at easy pace
Stride with torso rotation 2 each side
5 step ups
Stride with torso rotation 2 each side 5 Box jumps
5 Wall walks (or shoulder taps )
5 Ab Mat Sit ups
Gym Daddy (AMRAP – Rounds and Reps)
7 Min Time cap
10-1
Squats
Ab Mat Sit ups
Hand Release Push ups
Rest 2 minutes
7 Minutes to do 10-1
10 Burpee Box Jumps
Between each set
10M Handstand walk( or 2 wall walks)