7.03.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

8-Way Forearm Stretch (0:10 each way)

8 Frog Bridge (0:03 hold at top)

0:30 Slow Row

0:30 Sword Stretch w/ PVC

8 Prone Frog Pumps (0:03 hold at top)

0:30 Moderate Row

0:30 Staff Stretch w/ PVC

8 Side Lunge (4+4)

0:30 Fast Row

Pausing Front Squat (No Measure)

Build to WOD Weight:

On the Minute x 8:

2 Pausing Front Squats (0:02 Hold at Bottom)

Battleship (Time)

5 Rounds For Time:

10 Front Squats (155/105)

20/15 Calorie Row

Cashout (No Measure)

2 Rounds:

0:45 Couch Stretch

0:45 Front Rack Stretch (on floor)

Posted in WOD