1.28.20

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Easy Bike

Banded Good Mornings

Box Step-ups

Moderate Bike

Banded Pull Aparts

Lateral Box Step-ups (15 Seconds Each)

Faster Bike

Banded Pass Throughs

Lateral Hops Over Band

Body Positions

30-20-10

Hollow Hold Seconds

Arch Hold Seconds

Primer

8 Calorie Assault Bike

4 Burpee Box Jumps

4 Chest to Bar Pull-ups

Speed Limit (AMRAP – Rounds and Reps)

AMRAP 15:

Buy-In: 100/80 Calorie Assault Bike

Max Rounds:

8 Burpee Box Jumps (24/20)

8 Chest to Bar Pull-ups

Cash Out

Rope Climbs

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