Devil’s Triangle

CrossFit Texarkana – CrossFit

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Warm-up

3-5 Min Foam Roll

300 meter row

20-30 Single unders

Two feet , Left , Right

2 min Double Under practice

10 Alternating Bird Dogs (5 each side)

10 Alternating Leg Lock Bridge hold 5 count ( 5 each side)

1 Round

4 Sampson

4 Walkouts 2 push ups

10 slow controlled air squats

3 wall walks (or modification)

5 Wall Balls

Turkish Get Up Work (3X4 )

Complete 4 reps on one side before changing

Metcon (AMRAP – Rounds and Reps)

‘ Devil’s Triangle’

AMRAP, 4 rounds of (2 minutes on, 1 minute rest)

7 Wallballs (20, 14)

7 Burpees

14 Double Unders

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