Make My Day

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

3-5 Foam Roll

Run Deadlift Warm up

200m walk

200M Jog 2

Spiderman

Woodpecker

Samson

Toy soldier

Ankle Pull

Gymnastics Bear Crawl

Butt Kickers

Over Under

100m Jog

With Barbell

10 5L 5R Staggered Leg RDL

3 rounds of 4 to work up to WOD Weight.

( Please Warm up!!)

Make My Day (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 mins of:

Run, 400 m

21 Deadlifts, 155/105 lbs
Yesterday was GO GO , GO! Today it’s about the right weight and pacing.

Looking for 5 rounds or more. Scale by reducing weight or run, or both.

Sub Bike for Run 25/20 Calories

Cashout. GHD Situps/ Hip Taps (No Measure)

3 Rounds

15 GHD Sit Ups (20 Ab Mat Sit Ups)

Max hanging Hip Taps( Max two arm hang from bar)

Keep active shoulder, rest as needed between sets.

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