Main – CrossFit

Warm-up

Warm-up (No Measure)

*Hip Activation
2 Rds:
50 DU
12 Bar Rows
12 pushups
20 Single Arm DB/KB OH walking lunges
:20 Hollow Body Hold

Metcon

Metcon (3 Rounds for reps)

AMRAP in 10:00 @ 80%
A1: 20 Wall Ball
A2: Row [Cal]
A3: DU
——————-Rest 10:00————————
AMRAP in 10:00 @ 80%
A1: 10 Dips
A2: Box Jump/Step Down
A3: Power Cleans @ 52%
——————-Rest 10:00————————
AMRAP in 10:00 @ 80%
A1: Prowler Push [Down – Hi & Back – Low]
A2: Push Press 95/65#
A3: Pull Ups

Skill

*Ring Hold Top – :20/: 10 x 4
*Ring Hold Bottom – :20/: 10 x 4
*Supine Ring/Bar Row – 50 reps
*Handstand Hold – :20/:10 x 4