CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

50 Single Unders

Warm Up *Bike (No Measure)

8 Calorie Bike

Samson Lunges + 10 Air Squats

Knee Pulls + 3 Spider-Man & Reaches each side

8 Calorie Bike

Ankle Pulls + 3 Walkouts (hamstring focused)

Side shuffle x2 (stay low)

10 KB Deadlifts

Lunge

8 Cal Bike

10 Situps

10 Russian KB Swings

AFete Hours (Time)

21-18-15-12-9-6-3

Russian KB Swings 53/35

After Each Round Complete:

15 Abmat Situps

60 Single Unders

Rx+ 70/53, DUs