CrossFit Texarkana – CrossFit
Warm Up (No Measure)
2:00 Row
Deadlift Warm up:
90/90 Breathing youtu.be/f3GBB3GAqIQ
10 Dead Bugs
10 Glute Bridges
10 Bird Dogs
10 Tall Kneeling Glute Activation with KB
10 Staggered RDL w/ Pause with KB
2 Rounds:
10 Box Step ups
10 Kettlebell Swings
Warm up to WOD weight with 5 box jumps between sets
10-8-5-3
Jumpsuit (Time)
For Time:
30-20-10:
Deadlifts (185/135)
Box Jumps (24″/20″)
Directly Into…
10-20-30:
Kettlebell Swings (53/35)
Row Calories
Cashout (No Measure)
3 rounds:
1:00 Bike 80% effort before each plank hold
1:00 Hold plank position
1:00 Rest after each plank hold
Rd 1 Full plank
Rd 2 Left side plank
Rd 3 Right side plank