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

0:00: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

15:00: Metcon (Time)

For Time:
50 TTB

30:00: Annie (Time)

50-40-30-20-10
Double-unders
Sit-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