12.10.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds Each

Active Spidermans

Side Plank (30 Seconds Each Side)

Mountain Climbers

Flutter Kicks

Frog Hops

Shoulder Taps

Rowling Game

3-5 Sets:

Land Exactly on 100 Meter Row

Burpee Penalty For Any Meters Over or Under 100 Meters

Example: 94 or 106 = 6 Burpee Penalty

Primer

1 Round

3 Calorie Row

3 Burpees

3 Chest to Bar Pull-ups

3 Toes to Bar

3 Pull-ups

Lead Foot (3 Rounds for reps)

4 Minute AMRAP

27/21 Calorie Row

27 Burpees

27 Jumping Chest-To-Bars

Rest 4 Minutes

4 Minute AMRAP

21/15 Calorie Row

21 Burpees

21 Knee-Ups

Rest 4 Minutes

4 Minute AMRAP

15/9 Calorie Row

15 Burpees

15 Ring Rows

Rx+ C2Bs, T2Bs, Pullups

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