CrossFit Texarkana – CrossFit

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Warm up

200 meter walk

• 200-400 meter easy jog


• Leg swings (10 right leg front to back, left, right side, left side)

• Ankle rotations (10 right & left ankle, clockwise and counter clockwise)


• Side high knee karaoke drill

• Walking while pulling knee to chest

• Walking pulling inner ankle up to chest

• Walking lunges with pelvic tilt (hip flexor stretch)

• Walking lunges with torso twist towards side of extended knee

• Woodpecker (stand on 1 leg, bend at waist, touch ground with both hands, while the other leg pivots up and back to 90 degree position from the ground)

• Toe touches: marching opposite hand to touches

• High knees

• Butt kicks (knee pointed to ground)

• Straight legs (prime time)

1 Rounds

4 walkouts + 2 push ups

4 hip taps

5 scap pulls

Drop from bar

Hanging from bar:

5 Hollow to Superman.

5 Strict ring rows or pull ups

5 Kettle Bell swings Russian

5 Kettle Bell swings American

Bench Press (10RM Drop 5% X10 Drop 10%x 10 )

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Posted in WOD