7.13.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

2:00 Row

0:45 Frog Pose

10 PVC Pass Throughs

10 Active Samson Lunges

12 Duck Walks (6 Steps Forward + 6 Steps Backward)

4 0:10 Hollow Body Hold into 0:10 Superman Hold

10 Scalp Shruggs

Bench Press (3,3,3,3,3)

5×3

Of 3 rep max

3@55%

3@65%

3@75%

3@85%

Add 5lbs to last week 3 rep max try to get 3

Primer (No Measure)

2-3 Rounds:

0:30 Row

5 Jumping Squats (0:05 decent, explode up)

5 Kip Swings + 2 Pull-ups

Jackie (Time)

For Time:

1,000 Meter Row

50 Thrusters (45/35)

30 Pull-ups

Cashout (No Measure)

2-3 Rounds:

0:30 Half Saddle

0:30 Twisted Cross

Posted in WOD