CrossFit Texarkana – CrossFit
Warmup (No Measure)
2:00 Single Unders (Rocky Balboa Style if possible)
3 Rounds:
5 Strict L-Ups
10 Banded KB Swings (35/26)
15 Plank Forward/Backward Jumps
Strength/Skills (Weight)
Every 2:30 For 20:00 (8 Sets):
Clean Style Deadlift x 5 Reps @ 110% of 1RM Clean & Jerk
3-7 Straight Leg T2B After Each Set
Copy, Paste (Time)
Teams of 2
For Time:
80/56 Calorie Bike
4 Rounds:
15 KB Swings (53/35)
9 Burpees
80/56 Calorie Bike
4 Rounds:
15 KB Swings (53/35)
9 Burpees
80/56 Calorie Bike
Alternate reps however on the bike. Mixed gender teams will do 68 calories.
Partners alternate full rounds on the kettlebell swings and burpees.