9.20.19

CrossFit Texarkana – CrossFit

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Warm-up

45 Seconds Spiderman + Hamstring Stretch

45 Seconds Slow Air Squats

30 Seconds Spiderman + Hamstring Stretch

30 seconds Slow Air Squats

15 Seconds Spiderman + Hamstring Stretch

15 Seconds Slow Air Squats

Partner Rowling

• 1000 meters for time split between two partners

• 5 rounds each on the rower, looking to land exactly on 100 meter intervals (100-200-300…)

• The game is over when the screen says 1000 meters, so don’t reset the monitor

• There will be a penalty for the partner who gets off the rower for every meter they are under or over

• For example, if they land at 97 or 103, penalty is 3 light DB Snatches

• Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing

• They can sit ready on the erg as they wait

• We will cap this game at 8 minutes

Air Conditioning (Time)

On the 5:00 x 4 Rounds:

20 Single Arm Dumbbell Snatches (50/35)

40 Air Squats

20/15 Calorie Row

*athletes should be completing rounds in 3-3.5 minutes. Record slowest round

Air Conditioning Scaled (4 Rounds for reps)

4 Rounds

AMRAP in 3:30 Minutes

20 Dumbbell Snatches 35/25

40 Air Squats

Max Cal Row with Remaining Time

Rest 90s

Rx+ 50/35

*score total calories per round

Posted in WOD