Gymnastics Day (Mary)

CrossFit Texarkana – CrossFit

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2 Min Run, Row or Bike

20-30 single unders.

2 feet



3 min double under practice.


30 seconds each side

couch stretch


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.


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

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