CrossFit Texarkana – CrossFit
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