Tug Boat

CrossFit Texarkana – CrossFit

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Warmup Front Squat (No Measure)

3-5min Foam Roll/ Mobility

1:00 Row

:30 Down Dog

:30 Up Dog

:30 Child pose

1:00 row

:30 Inch Worms

:30 Arm Circles

:30 Hip taps

1:00 row

:60 Squat Hold

5 Wall Ball Front Squats w/ a 3-second tempo

5 Wall Ball Push Press

5 Med ball cleans into Wall Ball

Front Squat (5,5,5+)

5@ light weight

65% X5

75%X5

85%X5 +

Wod Prep

Take 10 min to warm up to deadlift weight. Toes to bar warm up and discuss modifications

2 Rounds

5 Deadlift warm up (add weight each round)

150m row

10 sit ups/ or knee ups

1 Round

3 Deadlift Wod weight

150m row

5 toes to bar

Metcon (Time)

“Tug Boat”

3 rounds for time.

15 Toes-to-bars

9 Deadlifts, 185/125 lbs

Row, 500 m

Cashout(Tempo Assault Bike) (No Measure)

Tempo Assault Bike.

3-4 rounds.

Over 60 seconds gradually build to max effort

rest 2-3 min between rounds

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