2.28.20

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm-up

Alternating On the Minute

Minute 1: Row

Minute 2: Active Spidermans

Minute 3: Row

Minute 4: Mountain Climbers

Minute 5: Row

Minute 6: No Push-up Burpee

Minute 7: Row

Minute 8: Slow Step-up Burpees

Work For 40 Seconds, Transition For 20

Fortitude (Time)

Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 15/12 Calorie Row

Odd Minutes: 15 Burpees

*must transition at 50s

score slowest round of row calories + your slowest round of burpees

Cash Out

Part 1

3 Supersets:

10 Supinated Grip Ring Rows

20 Single Leg Glute Bridges (10 Each Side)

Rest 1:30 Between Sets

Part 2

3 Supersets:

10 Barbell Bent Over Rows

:30 Second Prisoner Superman Hold https://www.youtube.com/watch?v=p8CBQUx-CFg&feature=youtu.be

Rest 1:30 Between Sets

Posted in WOD