9.25.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

200m Run

10 Spiderman to Half Split (5R+5L)

0:30 Hollow Pulses

20 Single Arm Dumbbell Bent Over Rows (10R+10L)

1 Minute Bike

0:30 Arch Pulses

20 Single Arm Dumbbell Clean and Strict Press (10R+10L)

0:15-0:30 Pull Up Hold

Big Drip (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

16/12 Calorie Assault Bike

12 Chest to Bar Pull-ups

8 Single Arm Dumbbell Snatches (50/35 ) RX+ ( 70/50)

Cashout (No Measure)

2-3 Rounds:

15/12 Calorie Row

“X” Distance Handstand Walk

Option 1: 50′ Handstand Walk

Option 2: 25′ Handstand Walk

Option 3: 1 Minute of Handstand Walk Practice

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