10.20.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

3 lot trips

3 each side alternating( hold 15-20 seconds)

Stationary Sampson

Stationary Spiderman

3 Russian baby makers.

1:00 Pigeon pose+ lat reach (each side) https://youtu.be/QDaXekW8e14

1 Round:

30 Seconds at Each

Two arm hang from bar hollow to arch slow controlled

Box Step-ups

KB single leg deadlift

Assault bike or row

2 Round:

30 Seconds at Each

One arm hang alt.

Box jumps

KB deadlift

Shuttle jog

3 Round:

30 Seconds at Each

Pull ups

Box jump overs

KB swings

Assault bike or row

Round and Round (AMRAP – Rounds and Reps)

AMRAP 16:

Buy-In: Two parts, waterfall start;

25/18 cal bike into 800m run

Max Rounds in Time Remaining:

15 Box Jump Overs (24″/20″)

12 Chest to Bar Pull-ups

21 KB swings (53/35)

Cashout (No Measure)

Cashout

3 rounds:

3 TGU to bridge 1 TGU with overhead carry 20ft down 20ft back

Rest as need between sets

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