9.19.19

CrossFit Texarkana – CrossFit

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Warm-up

3 Minutes:

Buddy 1: 1:30 Banded Lat Stretch (45 Each Side) Click Here

Buddy 2: 1:30 Active Divebombers Click Here

Switch Stations at the 1:30 Mark

3 Minutes:

Buddy 1: AbMat Sit-ups

Buddy 2: 100 Meter Run

Switch Stations When Buddy is Back From Run

3 Minutes:

Buddy 1: Hollow Hold Click Here

Buddy 2: 20 Lateral Line Hops

Switch Stations When Buddy is Done With Hops

Weighted Pull-Up (8 minutes to build to a heavy 1)

Sleeping Bag (Time)

4 Rounds:

15 Strict Ring Rows

200 Meter Run

30 AbMat Sit-ups

200 Meter Weighted Run 35/25

Rx+ Strict Pull-ups, 50/35

Cash Out

Reverse Tabata L-Hang

Posted in WOD