12.5.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Easy Bike

Inchworm to Push-up

Moderate Bike

Glute Bridge Walkouts

Faster Bike

Hollow Hold

30 Seconds

Kettlebell Farmers Carry (30s Each Side)

Kettlebell Bent Over Rows (30s Each Side)

Kettlebell Overhead Carry (30s Each Side)

Kettlebell Stict Press (30s Each Side)

Kettlebell Deadlifts

Russian Kettlebell Swings

*Warmup Performed With a Single Light Kettlebell

Primer

1 Round

5 Calorie Assault Bike

5 Kettlebell Swings (Lighter Weight)

1 Pull-up

Build to Workout Weight

1 Round

5 Calorie Assault Bike

3 Kettlebell Swings

1 Pull-up

Mood Swing (AMRAP – Reps)

4 Rounds

1 Minute Max Cal Bike

1 Minute Max Kettle Bell Swings 53/35

1 Minute Max Strict Pull-Ups

1 Minute Rest

Rx+ 70/53, Rope Climbs

Cash Out

10 minutes for Quality

9 Push-ups

7 Strict Supine Ring Rows

5 Front Lever Swings

Posted in WOD