CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2 Rounds:

0:30s Hip Hinge Touch the Wall With PVC pipe

0:30s Dorsiflexion From Half Kneeling with PVC pipe

0:30s Straight Leg Bridge

0:30s Half Bow Stretch

0:30s Flexed Arm Hang

0:30s Half Kneeling Windmill to Hand (WOD weight)

0:30s Cheat Clean with One Kettlebell (WOD Weight)

0:30s Goblet Squat Bicep Curl with One Kettlebell (WOD weight)

3 Rounds

Bear Complex Build to WOD Weight

Workaholic (Time)

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (95/65)

Posted in WOD