CrossFit Texarkana – CrossFit
Warm-up
30 Seconds
Easy Row
Single Unders
Cossack Squats
Moderate Row
Single Unders
Pausing Air Squats (3 Seconds in Bottom)
Faster Row
Single Unders
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Primer
5 Calorie Row
10 Double Unders
3 Front Squats
Four Loko (Time)
On the 4:00 x 5 Rounds:
15/12 Calorie Row
60 Single Unders or 1 minute of DU Practice
7 Front Squats 135/95
Rx+ 20/15 Cals, 40 DUs, 165/115
*Score Slowest Round
Cash Out
5 Tempo Turkish Get-ups each side
(6 count up)