CrossFit Texarkana – CrossFit
Warm Up (No Measure)
2 Rounds:
6 Samon Lunge to Spiderman
6 Get up Post to High Pelvis Bridge Isolations
6 Scalp Shruggs
6 Bird Dog w/ Fire Hydrant
6 Trunk Stability Rotation Knees Flexed
6 Arm Haulers https://youtu.be/P4SBXSIwNpc (slow and controlled)
On Side Kick (AMRAP – Rounds and Reps)
AMRAP 16:
3 Toes to Bar, 50′ Farmers Carry (53/35), 50′ Bear Crawl
6 Toes to Bar, 50′ Farmers Carry (53/35), 50′ Bear Crawl
9 Toes to Bar, 50′ Farmers Carry (53/35), 50′ Bear Crawl
…
[Add 3 Toes to Bar Each Round]
Cashout (No Measure)
3 Rounds:
Crocodile Breathing- Hook Lying (inhale 0:03, hold 0:01, exhale 0:05, hold 0:03)