CrossFit Texarkana – CrossFit
Warm-up
Alternating On the Minute
Minute 1: Row
Minute 2: Active Spidermans
Minute 3: Row
Minute 4: Mountain Climbers
Minute 5: Row
Minute 6: No Push-up Burpee
Minute 7: Row
Minute 8: Slow Step-up Burpees
Work For 40 Seconds, Transition For 20
Fortitude (Time)
Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees
*must transition at 50s
score slowest round of row calories + your slowest round of burpees
Cash Out
Part 1
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets
Part 2
3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold https://www.youtube.com/watch?v=p8CBQUx-CFg&feature=youtu.be
Rest 1:30 Between Sets