5.13.19

CrossFit Texarkana – CrossFit

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Warm Up *Bike (No Measure)

8 Calorie Row

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

10 Situps

10 Russian KB Swings

8 Calorie Row

Back Squat (15 minutes to build to a heavy 5 reps)

Canoe Trip (Time)

Females:

21-18-15-12-9 Calorie Row

50’ Walking Lunges after each set

Males:

27-24-21-18-15 Calorie Row

50’ Walking Lunges after each set

20 Minute Cap

Cash Out

Superset x3

10 Glute Bridges

20 Tempo Mountain Climbers (Slow and Controlled for Quality)

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