1.21.21

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2:00 Bike or 400m Jog

1 Round:

0:30 Active Samson

0:30 Active Spidermans

0:30 Inchworm to Push-up

0:30 Down Dog

MOBILITY:

0:45 Pigeon Pose (each side)

0:45 Lat Reach (each side)

With Lighter Weight:

10 Step Back Lunges (5 each side)

10 Russian Kettlebell Swings

5 Full Kettlebell Swings

With Workout Weight:

100 Meter Run

6 Russian Kettlebell Swings

3 Full Kettlebell Swings

With Workout Weights:

100 Meter Run

6 Kettlebell Swings

6 Step Back Lunges

Ketty (Time)

5 Rounds For Time:

400 Meter Run

30 Kettlebell Swings (53/35)

30 Step Back Lunges

*Time Cap: 30:00

Cashout (No Measure)

10-15:00 of Stretching & Rolling

Calves

Glutes

Quads

Hamstrings

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