9.16.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

200 Meter Jog

0:30 Calf Stretch

0:30 Sword w/ PVC

0:30 Staff w/ PVC

0:30 Twisted Cross

12 Samson Lunge w/ Twist Over Front Leg

0:30 Half Split

6 Knee Pulls then 6 Ankle Pulls (same side for both movements then switch legs)

12 Single Leg Deadlift w/ KB on Opposie Side of Standing Leg

Door Dash (Time)

For Time:

400 Meter Run

35 Kettle Bell Swings (53/35)

400 Meter Suitcase Carry (53/35)

30 Chest to Bar Pull-ups

400 Meter Suitcase Carry (53/35)

35 Kettle Bell Swings (53/35)

400 Meter Run

Cashout (No Measure)

2-3 Rounds:

3-6 Strict Pull-ups

9 Double Kettlebell Push Presses

18 Hollow Rocks

27 AbMat Sit-ups

*Rest 2 Minutes Between Sets

or

ROMWOD

Posted in WOD