Gymnastics Day (Mary)

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm-up

2 Min Run, Row or Bike

20-30 single unders.

2 feet

Left

Right

3 min double under practice.

Mobility:

30 seconds each side

couch stretch

pigeon

open half kneeling

6-8 min of repeating rounds.

4 alt Sampson stretch

4 walkouts

4 hanging hip taps

4 squats

4 scap pulls

4 wall walks;

Skill Work

Work on:

Kipping pull ups.

Handstand push ups.

Pistols.

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Modifications:Easy Mary

AMRAP in 20 Minutes

5 Handstand Push-Ups with knees on box or bench.

push Ups

10 Ring Rows

25 Air Squats

or other progression.

Cash Out

3-4 rounds.

2 min easy recovery bike with just legs

1 min easy recovery bike with just arms

10-15 GHD sit ups

Rest 1:00-1:30 between rounds

Posted in WOD