CrossFit Texarkana – CrossFit
Warm Up (No Measure)
2:00 Easy Row
0:30 at Each Movement:
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
5 Hip Hinges w/ PVC
10 Leg Swings Forward/ Backward and Lateral (each side)
On the Rower:
0:30 Arms only
0:30 Arms and Hip
0:30 Full Stroke
0:30 Legs only
0:30 Legs and Hips
0:30 Full Strokes
5K Row (Time)
For Time:
5K Row
*30:00 Time Cap
*Make a partner WOD to scale