11.03.20

CrossFit Texarkana – CrossFit

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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

Posted in WOD