CrossFit Texarkana – CrossFit
Warm up
8 minute Warmup (No Measure)
For 8 Minutes
1 minute bike
3 Walkouts
4 Sampson stretch 2 each side( slow)
5 KB DLs
6 Russian KB Swings
1 minute row
7 Glute Bridges
8 goblet squats
Workout suggestions
If you’re doing the open you may want to do the recovery WOD.
If you missed a day this week you can make up one of the WOD’s you missed, or do today’s WOD.
Metcon (No Measure)
Recovery WOD
5 Giant Sets:
5 rounds
10 Kettlebell Romanian Deadlifts
10 Alternating Dead bugs
10 Glute Bridges
10 Med ball Cleans
Rest 1:30 Minute Between Rounds
Metcon (Time)
Open Eve
4 Rounds
20 Kettlebell Swings 53/35
10 Toes to bar
10 Med ball Cleans 20/14