CrossFit Texarkana – CrossFit

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Warmup (No Measure)

400-300-200-100m Jog

0:30 Gymnastic Style Elbow Plank After 400/200m

15 AbMat Situps After 300/100m

12:00 Cap

Core Conditioning (AMRAP – Reps)

0:30 on/0:30 off for 20:00:

1) BB Rollout to Muscle Clean & Press (75/55)

2) Calorie Row @ RPE 7-8

The goal for the BB/Core movement should be 4-5 reps each interval.

The pace on the bike should be slightly harder than a conversation pace. We’re looking to achieve aerobic restoration.

Partition Participation Party (Time)

Teams of 2

For Time:

400 Situps

200 Calorie Bike/Row

100 Bench Press (135/95)

Partition anyway you like.

Posted in WOD