5.17.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

3 Rounds

5 Quadruped T-Spine Rotations Per Side

10 Double DB Curl To Press

10 Hip Flexor Stretch w/Core Activation Per Leg

1:00 Single Leg Bike Pedal (L)

1:00 Single Leg Bike Pedal (R)

Gymnastics (AMRAP – Reps)

4 Sets

Max Unbroken HSPU

0:10-15 Frogstand Hold After Each Set

If you cannot hold a frogstand for at least 0:10 then spend 1:00 practicing/attempting it after each set.

Rx+ Strict HSPU/Frogstand with Straight arms

Weightlifting (Weight)

Every 2:30 for 17:30 (7 Sets)

Clean Pull + 0:04 Descent to tge top of the knees + 0:04 Descent to 1″ off the ground + Squat Clean

70-75% of 1RM Clean

Triple Threat (Time)

Teams of 2

On the 0:00

1 Mile Run

On the 10:00

100/70 Calorie Row

On the 20:00

100/70 Calorie Bike

30:00 Time Cap

Mixed gender teams will do 85 calories on each machine.

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