CrossFit Texarkana – CrossFit
Warmup (No Measure)
Single Bike Pedal Forward 0:30 Each
Single Bike Pedal Backward 0:30 Each
Box Pigeon Hip Opener x 1:00 Each
Couch Stretch x 1:00 Each
Side-Middle-Side Plank x 0:20 Each
Core Strength (Weight)
Find a 1RM Barbell Situp (Yes you read that right.)
Rx+ 1RM GHD Barbell Situp
Chernobyl (AMRAP – Reps)
4 Rounds For Max Reps
Calorie Bike Sprint x 0:30
Full recovery between each set.
Rx+ 0:45 Bike Sprint
This is all about lactate tolerance. Normally we would want you to purposefully be consistent in all your splits. While that’s always the goal today we want you to go all out every time. These are “sell your soul” type intervals. It’s not for the faint of heart!
By full recovery we mean when you can stand up straight and breathe softly in and out of your nose. Dont expect your quads to fully recover by any means!