CrossFit Texarkana – CrossFit
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 Sit-ups
8 Calorie Bike
4-Wheel Drive Functional Fitness & High Performance (AMRAP – Reps)
5 Rounds:
AMRAP 4:
15/10 Calorie Row
15 Burpee Box Step-ups 24/20
Max Cal Bike In Time Remaining
Rx+ 18/12 Cal Row
*only Cal Bike counts for score
4-Wheel Drive Competitor (AMRAP – Reps)
5 Rounds:
AMRAP 4:
18/12 Calorie Row
15 Burpee Box Jumps 24/20
Max Cal Bike In Time Remaining
Rx+ 21/15 Cal Row
*only Cal Bike counts for score. Add up every tenth. Put total in notes