CrossFit Texarkana – CrossFit
Warm Up (No Measure)
1 Round:
0:30 Easy Bike
0:30 Active Spiderman
0:30 Russian Baby Makers
0:30 Shoulder Taps
0:30 Moderate Bike
0:30 Mt. Climbers
0:30 Straight Leg Sit-ups
0:30 Arch Hold
0:30 Fast Bike
0:30 Frog Bridges
0:30 Inchworm to Push-ups
0:30 Hollow Hold
Primer:
1 Round:
5 Calorie Bike
5 Burpees
5 Pull-ups
4 Toes to Bar
3 Chest to Bar Pull ups
4EVER (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Assault Bike
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Assault Bike
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Assault Bike
15 Burpees
15 Pull-ups
Cool Down (No Measure)
1 Round:
30 GHD Sit-ups
40 AbMat Sit-ups
50 Hollow Rocks
40 AbMat Sit-ups
30 GHD Sit-ups