CrossFit Texarkana – CrossFit
Warmup (No Measure)
Tabata x 16 Rounds (4 Cycles):
1) One Legged Dot Drill
2) Banded Rows
3) Legs Only Rowing
4) Banded Strict Press
Strength/Skills (Weight)
Every 2:30 For 20:00 (8 Sets):
Push Press
5-4-3 (65%/70%/75%)
4-3-2 (70%/75%/80%)
3-2-1 (75%/80%/85%)
In between sets:
2 Rounds:
3 Candlestick Roll to Stands
2 Pistols (1R1L)
1 Strict HSPU
Heated Seats (Time)
Teams of 3
8K Row
Partner A: Row
Partner B: 300m MB Run (20/14)
Partner C: Rest
Rotate stations when partner B returns from the run. B will become C, C will become A, & A will become B.
32:00 Time Cap