Win Lose or Draw

CrossFit Texarkana – CrossFit

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Warm-up

5 Min Foam Roll

300m Row

1Min Pigeon

1 Min Couch Stretch

1 Open Half Kneeling

30 seconds GLute Bridges

10 Wall Facing Squats

30ft Duck walk

30 Single Unders

30 Left Leg

30 Right Leg

3 Min DU Practice

Metcon (Time)

Win Lose or Draw

3 rounds for time of:

75 Double Unders

50 Air Squats

25/18 Row Calories

Cash Out

3-4 rounds

1 min BIke(80% effort)

Max Handstand hold or Max Palnk hold

Rest as needed.

Posted in WOD