12.26.19

CrossFit Texarkana – CrossFit

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Warm-up

Teams of 2 Relay:

3 Rounds Each:

15 Lateral Line Hops

50′ Walking Lunge

100′ Bear Crawl

8 Minute Cap

Buddy Not Working is Holding Plank:

Round 1: Front Plank

Round 2: Right Side Plank

Round 3: Left Side Plank

Primer

1 Round

With Lighter Weight:

6 Russian KB Swings

12 Double Unders

6 KB Reverse Lunges (3 Each Side)

1 Round

With Workout Weight:

4 Russian KB Swings

12 Double Unders

4 KB Reverse Lunges (2 Each Side)

Punching Bag (AMRAP – Rounds and Reps)

5 Rounds x AMRAP 3:

10 Russian Kettle Bell Swings 53/3

40 Single Unders or 30 seconds of DU Practice

10 Kettle Bell Front Rack Reverse Lunges 53/35

40 Single Unders or 30 seconds of DU Practice

Rest 1 Minute Between Round

RX+70/53, 20 DUs

*each AMRAP starts with Russian KB Swings

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