8.03.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

3 Lot Trips

0:45 Brettzel 2.0 on Hands or Elbows

0:45 Half Bow Stretch (each side)

10 Frog Bridges

10 Dorsiflexion w/ KB on Knee (light weight)

10 Hip Hinges w/ KB on Back of Neck (light weight)

3 Scap Shrugs w/ 1 Pull Up (x5)

10 Single Arm KB Bottoms Up Clean and Press (light weight)

Primer:

1-2 Rounds w/ WOD Weight:

100m Run

10 Kettlebell Swings

7 Wall Balls

4 Chest to Bar Pull-ups

Free Agent (Time)

5 Rounds For Time:

200 Meter Run

21 Kettlebell Swings (53/35)

15 Wallballs (20/14)

9 Chest to Bar Pull-ups

Cashout (No Measure)

1-2 Rounds:

1:00 Couch Stretch (each side)

1:00 Twisted Cross (each side)

OR

ROMWOD (short version)

Posted in WOD