2.13.20

CrossFit Texarkana – CrossFit

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Warm-up

1 Minute

Easy Bike

Banded Good Mornings

Single Arm Farmers Carry (30 Seconds Each Side)

40 Seconds

Moderate Bike

Inchworm to Push-up Video

Single Arm Front Rack Carry (20 Seconds Each Side)

30 Seconds

Faster Bike

KB Suitcase Deadlift (30s each side)

Single Arm Overhead Carry (15 Seconds Each Side)

Performed with 1 Light Kettlebell

Hip Hinge Drill

Deadlift (3×8@72.5% Percentages Based off New Working Max)

20 minutes to complete:

3@40%

3@50%

3@60%

3@67.5%

3×8@72.5%

Moscow Mule (AMRAP – Reps)

4 Rounds:

1 minute Max Russian Kettlebell Swings (70/53)

1 Minute Max Burpees

1 Minute Max Calorie Assault Bike

1 Minute Rest

Posted in WOD