10.15.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

*With Lighter Kettlebell:

12 Kettlebell Deadlifts

10 Russian Kettlebell Swings

8 Full Kettlebell Swings

20 Second Arch Hold on Floor

20 Second Hollow Hold on Floor

10 Scap Pull-ups youtu.be/ORkwXCf7fko

10 Second Arch Hold on Bar

10 Second Hollow Hold on Bar

5 Kip Swings

5 Pull-up

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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