CrossFit Texarkana – CrossFit
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