CrossFit Texarkana – CrossFit
Warm-up
30 Seconds Each
Easy Bike
Easy Row
Easy Shuttle Runs
Walking Spidermans
Moderate Bike
Moderate Row
Moderate Shuttle Runs
Walking Samson Stretch
Faster Bike
Faster Row
Faster Shuttle Runs
Inchworm to Push-up
Triple Threat (3 Rounds for time)
In Teams of 3
On the 0: 1 Mile Run (400m Intervals, 9min Cap)
On the 10: 100/70 Calorie Row (25/15 Intervals, 9min Cap)
On the 20: 100/70 Calorie Assault Bike (25/15 Intervals)
30 Minute Cap
Cash Out
Gymnastic Skill
For Time:
100 Double Unders
50′ Handstand Walk
75 Double Unders
50′ Handstand Walk
50 Double Unders
50′ Handstand Walk
25 Double Unders
50′ Handstand Walk
10 Minute Time Cap
or
5 Rounds
1 min DU Practice
1 min Shoulder Taps