Calorie Surplus

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

4 Rounds (10-12:00):

1:00 Single Leg Rowing

https://m.youtube.com/watch?v=ZhiDAxyzIr4

10 Single Leg Knee Ups w/0:02 Hold

(5 Per Leg)

https://www.instagram.com/p/CTAb_VvFnCA/?utm_medium=copy_link

10 Bird Dog Knee To Elbow

(5 Per Side)

https://m.youtube.com/watch?v=1v4_Vsvk3gc

1:00 Opposite Arm/Opposite Leg Bike

Switch sides on the rower and bike each round.

Strength/Skills

Barbell Situps

5 Sets of 5 @ 70% 1RM

Found on 8/13/21

Calorie Surplus (Time)

With a partner

3 RFT

50/35 Calorie Bike

50/35 Calorie Row

One partner bikes while the other oartner rows. Both must finish their intervals before they can switch.

Posted in WOD