Main – CrossFit

Warm-up

Warm-up (No Measure)

4 Rds:
50 DU
5 Pull Ups
10 Push Ups
15 Squats
:20 Hollow Body Hold

Metcon

Metcon (2 Rounds for reps)

8:00 AMRAP
A1: 15 Burpee over Parallete
A2: KB Swing
A3: Hollow Hold
Rest 10:00
8:00 AMRAP
A1: 30 DU
A2: Ball Slam
A3: Cal Row

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