1.05.21

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

5 min Rollout (Focus on T-Spine and Lower Leg)

2 Min Row

4 Sampson Stretch with twist.

4 Spiderman with reach

4 Push-Up to Down Dog

6 Lateral Box Step ups

Then:

2 rounds

5 RDL with Kettlebell

5 Glute Bridges

5 jumping squats

WOD and Movement Prep

Complete 10 Reps of each movement in any order, may break up reps building to box jump height.

Wall balls.

Deadlifts

Box Jumps.

Kettlebell swings

“Sore Eyes” (AMRAP – Rounds and Reps)

AMRAP 20: (looking for 2+ to 4 rounds)

20 Wallballs (20/14)

20 Kettlebell Deadlifts (70 lbs /53)

20 Box Jumps (24″/20″)

20 Kettle Bell swings( 70/53)

20/14 Calorie Row

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