Rollercoaster

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

Foam Roll

Tabata Bike Sprints 0:10 on/0:20 off

20 Kettle Bell Hip Hinge (light weight)

0:30 Plank Taps

20 Jumping Jacks

15 Kettle Bell Deadlift (WOD weight)

30ft Bear Crawl

30 Single Unders

8 Kettle Bell Swings (WOD weight)

0:30 Wall walk into H.S Handstand

20 Double Unders

Rollercoaster (Time)

For Time:

50-40-30-20-10

DU’s

Russian KB Swings (70/53)

5-4-3-2-1

Wall Walks

Warm-up (No Measure)

Cashout:

800m Run

OR

2-3 Rounds:

0:30 Twisted Cross (each side)

6 Cat/Cow

6 Hip Airplane (each side)

Posted in WOD