1.22.20

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Push-up to Down Dog

Box Facing Step-ups

Kettlebell Romanian Deadlifts

Box Air Squats (Similar to a Wall Squat)

Lateral Box Step-ups (30 Seconds Each Side)

Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side)

Active Spidermans

Box Facing Step-ups (Higher Box)

Russian Kettlebell Swings

Performed with Light Kettlebell

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Primer

With Workout Weights & Heights:

3 Wallballs

3 Pull-ups

3 Thrusters

3 Box Jumps

3 Kettlebell Swings

Opening Day Scaled (Time)

21-15-9:

Wallballs (20/10,9’)

Pull-up

Thrusters (65/45)

Box Jumps (24/20)

Kettlebell Swings (35/25)

*Step-ups allowed

Opening Day (Time)

21-15-9:

Wallballs (20/14)

Pull-up

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

Posted in WOD