Sunrise

CrossFit Texarkana – CrossFit

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Warm Up Run/Weight (No Measure)

3-5 minute foam roll/ mobility

3 lot trips

10 leg swings forward/back

10 leg swings side to side

3 Oil Pumpers & Warrior Reach

jog to end of mat

6 Samson Lunges

jog to end of mat

6 Walkouts

jog to end of mat

10 Pushups

With Barbell

5 Bent over rows

5 RDL

5 elbow rotations

5 Hang Muscle Cleans

5 strict press

5 push jerks

Clean and jerk complex (1,1,1,1,1,1)

Every 1:30X 6

1 power clean+ 1 hang squat clean + 1 jerk

Increase weight but maintain good form.

WM: Metcon (Time)

“Sunrise”

3 rounds for time

10 power Clean and Jerks 135/95

400m Run

*May sub bike calories in place of run: 30/24

Cashout Wall Balls/ Hip Extensions (No Measure)

3 Rounds

10 Wall balls for height/ explosion

10 Hip Ext.

Use a wall ball weight that you can get maximum explosion and unbroken.

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