Side Dish

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * Mat trips( General Warm up) (No Measure)

3-5 Foam Roll/ Mobility

2 minute Cardio

Samson

Spiderman

Knee Pull

Ankle Pull

Gymnastics Bear Crawl

Over Under

Butt Kickers

Clean Warm Up (No Measure)

5 Bent over row’s

5 RDL

5 Clean Pulls from mid shin

5 Hang Muscle Cleans with elbow rotations after each clean

5 Hang Power Clean and Overhead Press

Overhead Press 531

60%X5

75%X5

85%X3

95%X1+

Toes to Bar Warm Up (No Measure)

:30 Second Childs Pose

:30 Second Hollow Rocks

10 Sit ups

:30 Two arm Dead Hangs from bar

5 strict leg lifts

5 Kipping Swings

Metcon (AMRAP – Rounds)

“Side Dish”

12 min AMRAP

7 Power Cleans, 115/75

7 Toes-to-bars

Run, 200 m

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