10.28.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Kettlebell Toe Touches

Active Spidermans

Low Alternating Box Step-ups

Kettlebell Deadlifts

Inchworm to Push-up

Low Lateral Box Step-ups (30 Seconds Each Side)

Kettlebell Ankle Stretch (30 Seconds Each Side)

Active Spidermans + Hamstring Stretch

High Alternating Box Step-ups (Facing Box)

15 Tall Hops (To Warm the Calves)

5 Pausing Box Jumps (Pause 1 Second Before Standing)

With a Lighter Weight:

5 Russian Kettlebell Swings

5 Full Kettlebell Swings

With Workout Weight:

7 Kettlebell Swings

Primer

1 Round

2 Kettlebell Swings

2 Box Jumps

4 Kettlebell Swings

4 Box Jumps

9 Volt (AMRAP – Reps)

AMRAP 9:

2 Kettlebell Swings (53/35)

2 Box Jumps (24/20)

4 Kettlebell Swings (53/35)

4 Box Jumps (24/20)

….

Increase By (2) Reps Until the Finish

*Let’s jump today. No step-ups.

Posted in WOD