10.27.20

CrossFit Texarkana – CrossFit

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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)

Posted in WOD