CrossFit Texarkana – CrossFit
Warm Up (No Measure)
400m Jog or Lot Trips
1:00 each sided Couch Stretch
1:00 each side Pigeon
30 Seconds Each:
Single Leg Glute Bridges (Each Side)
Kettlebell Deadlifts
Glute Bridges
Russian Kettlebell Swings
Glute Bridge Walkouts
Kettlebell Goblet Squats 0:02 pause at the bottom
200m Jog or Lot Trips
TEACHING: Kettlebell Swing
Finish Line (Time)
For Time:
21-15-9:
Kettlebell Swings (53/35)
Burpees
Directly Into…
800 Meter Run
Cashout (No Measure)
1:00 Bike 80% effort
1:00 Plank hold (on hands )
Rest 1:00
1:00 Bike
1:00 Hollow hold (or accumulate 1 min)
Rest 1:00
1:00 Bike
1:00 Hanging L sit (or accumulate 1 min)