CrossFit Texarkana – CrossFit
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