Sam’s Half Jam

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

3-5:00 Foam Roll/ Lacrosse Ball

200m Walk

200m Jog

10 Leg Swings Forward/Sideways (L, R)

10 Ankle Rotations (L, R)

0:30 Couch stretch (each side)

0:30 Half Split (each side)

10 PVC Pass Throughs

5/5 PVC Clockwise/Counter clockwise

Barbell Warm Up

Sam’s Jam (Time)

3 Rounds For Time:

400m Run

1 Round of “DT” (75/55)

Rest 2:00

400m Run

1 Round of “DT” (105/75)

Rest 2:00

400m Run

1 Round of “DT” (135/95)

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Cashout (No Measure)

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