Blog Post

7.16.19

CrossFit Texarkana – CrossFit

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Warm-up

Alternating EMOM x8

Odd- 45s Row (increase intensity each round)

Even- Priming Movement:

-20 second Dead Hang + 5 Scap Retractions

-12 Hollow Rocks

-6 Spiderman & Reaches each side

-8 Supermans with 2 count hold

Discus Rowing Form/Technique

Then:

20s Light Row + 10s @2k Pace + 6s

” ” @2k Pace + 3s

” ” @2k Pace

” ” @2k Pace -3s

2k Row (Time)

Max Effort 2k Row

Bench Press (1RM)

15 minutes to build to a 1RM

Cash Out

5 slow and controlled sets

1 Turkish Get-Up + 1 KB Windmill x2 reps each side