11.19.20

CrossFit Texarkana – CrossFit

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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

Posted in WOD