Blog Post

8.30.17

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

CrossFit Warm Up * mat trips (No Measure)

2 Minute Row/Run/Bike/Ski

Spiderman

Samson

Inchworms

Soldier Kicks

Over-Under

High Knee

Butt Kickers

Carioca

Warm-up

Discuss Row technique

With Damper set to 1

Every minute for 5 minutes keep the following stroke count

-18

-19

-20

-21

-22

rest 2 minutes

5 minutes

every 30 seconds, pull 5 strokes to get to 500m pace

500m Row (Time)

Max Effort 500m Row