01/22/2016

Posted: January 21, 2016 in Uncategorized

26 2 CrossFit – CrossFit

(No Measure)

Dynamic WU:

2 rounds: 3x upward downward dog. 5 scorpions per side. 10 PVC good mornings. 10 4-CT flutter kicks. 10 Hollow rocks.

*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 (3 Rounds for reps)

Tabata 8 x :20 Work / :10 Rest of:

Flutter Kicks 4-Count

Rest 2 minutes

V Sit-ups

Rest 2 minutes

Hollow Rock

LII: Regular sit-ups. Hollow rock with arms at sides.

LI: 6 rounds with subs of choice.

*Record total reps for each movement

*Complete full Tabata sequence for all three movements

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