12.08.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

5:00 Rolling out

2:00 Easy Row

10 min AMRAP for quality

4 Active Samson

4 Push-up to Down Dog

4 Active Spidermans

6 Shoulder Taps

6 Squat to Stands

youtu.be/bhsZ7SURH34

6 V-Ups

3:00-5:00 Rowing Instructions

WOD Primer

10 Scap Pull-ups youtu.be/ORkwXCf7fko

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

3 Knees to Chest

3 Toes to Bar

Lead Foot (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 Minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

Cashout (No Measure)

4-5 sets of 30 unbroken double unders or 8-10 minutes of practice.

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