05.28.2014

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

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