Posted: December 17, 2015 in Uncategorized

26 2 CrossFit – CrossFit

(No Measure)

Dynamic WU:

2 rounds: :30 ankle rolls per foot. 10 upward dog to inch worms. 3 BB HPC. 5 Burpees. :30 Hollow Rock.

*Move through it at your own pace this is a warm up

GHD Back Extensions (3×8)

Chin up (3 x Max Reps)

under grip pull up

Metcon (Time)

6 rounds for time and accumulation of:

5 Burpees

:20 Max Hollow Hold

5 Box Jumps 30/24

:20 Max Plank Hold from Hands

LII: 24/20. Arms at side for hollow holds.

LI: BJ height of choice. Hollow hold sub of choice. Plank from elbows okay.


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