Main – CrossFit
Warm-up
Warm-up (No Measure)
*Hip Activation
3 Rds:
50 DU
5 Pull Ups
10 Push Ups
15 Squats
:20 Hollow Body Hold
Metcon
Metcon (3 Rounds for time)
Start at 0:00
5 Rounds:
25 DU
100m Sprint
Start at 20:00
3 Rounds:
10 Pull ups
8 OHS @ 115/75#
Start at 35:00
20 Bear Complexes @ 115/75#
*If you drop the bar do 5 Burpees
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