CrossFit Texarkana – CrossFit
Warm Up (No Measure)
5 min Roll out
Play as an AMRAP 6
* Goal is To Land Exactly On 100 Meters
* Every Meter Under or Over = 1 Burpee + 1 Air Squat
* **Example:** 99 or 101 Meters = 1 Burpee + 1 Air Squat
* Reset the Monitor Each Round
MOBILITY [12:00-18:00]
## Kettlebell Ankle Stretch: 1 Minute Each Side
[Video](https://www.youtube.com/watch?v=V2ueS0OKUgo)
## Couch Stretch: 1 Minute Each Side
[Video](https://www.youtube.com/watch?v=Lv-w40pllco)
## Kettlebell Thoracic Opener: 1 Minute
[Video](https://www.youtube.com/watch?v=SRhz8Nu7YwA)”
Movement Prep
2 rounds
5 Med ball cleans
5 KB swings
5 push ups
On To The Next One (AMRAP – Rounds and Reps)
AMRAP 20:
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)
20/15 Calorie Row
Cash Out
3 Rounds( rest as needed between rounds )
7 Hollow Rocks https://youtu.be/tJbmXD_ccv8
7 V-Ups
https://youtu.be/he4sINXKuGY
7 Tuck Ups
https://youtu.be/dPtAYohJRJA