CrossFit Texarkana – CrossFit
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