CrossFit Texarkana – CrossFit

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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