7.15.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1:00

Bike or 30ft Shuttle Runs

Inchworm to Push Up to Down Dog

Dynamic Scorpion

Dynamic Spiderman (slow)

Single Arm Kettlebell Deadlift (between legs, WOD weight)

0:45

Bike or 30ft Shuttle Runs

Inchworm to Push Up to Down Dog

Dynamic Scorpion

Dynamic Spiderman (slow)

Single Arm Kettlebell Deadlift ( between legs, WOD weight)

0:30

Bike or 30ft Shuttle Runs

Inchworm to Push Up to Down Dog

Dynamic Scorpion

Dynamic Spiderman (slow)

Single Arm Kettlebell Deadlift (between legs, WOD weight)

Deadlift (3,3,3,3,3)

Of 3 Rep Max

3@55%

3@65%

3@75%

3@85%

Add 5lbs to last week 3 rep max try to get 3

Minute to Win it (AMRAP – Reps)

5 Rounds:

1 Minute Burpees

1 Minute Kettlebell Swings (53/35)

1 Minute Bike Calories

1 Minute Rest

Cashout (No Measure)

8:00 Tabata:

Plank Hold

Ab Mat Sit-ups

Posted in WOD