( M )Great Expectations

CrossFit Texarkana – CrossFit

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Last Done 7/13/2021

Warm-up (No Measure)

Warm up

Run/Row Warm up

Row/ Run

3-5 min foam

200m walk

200m 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

250M row

• 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)

M: Metcon (8 Rounds for time)

Great Expectations

Every 4 mins for 32 mins do:

20/15 Row Calories

Run, 200 m
Score Slowest and Fastest round

Scale for a minimum of

1:30-min rest

Cash Out Tabata *Plank (Time)

Tabata Plank

8 rounds 20 seconds on 10 seconds off.









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