1.8.20

CrossFit Texarkana – CrossFit

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Warm-up

1 Minute

Easy Bike

Easy Row

Slow Squats to Medicine Ball (Butt to Ball)

40 Seconds

Moderate Bike

Moderate Row

Squats with Medicine Ball (Bear Hug Ball)

20 Seconds

Faster Bike

Faster Row

Jump Squats with Medicine Ball (Bear Hug Ball)

*Start Athletes on Different Stations if Short on Machines

Airplane Mode (Time)

2 Rounds:

1k Run

1k Row

50 Wallballs 20/10, 9’ target

Rx+ 50/35 Cal Bike, Open Standard WBs

*27 min Cap

Cash Out

9-6-3

Pull-ups

HSPUs

-Directly into-

3-6-9

Tempo Ring Rows (4 Count Negative)

Wall Walks

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