Monday October 14, 2019

09
Jan
Written by Sarah Lipsy

 

Sat 1/10/15-
WU: coaches choice

Skill: abs 
2x 25 hollow rocks w/1min rest 
2x 30 supermen w/1min rest
2x 1 min plank w/1min rest 
Spend 5 min applying hollow work to your choice of gymnastics movements (examples: Kipping pull ups/ Kipping ring dips/ hsw/hspu/ butterfly pu/MU)

Wod: for time 
1000m row
80ab mat sit ups 
60 du 
40 wall balls
20 burpees 
10 push ups
5 wall walks 
-30min cap-

 
 
 
 
 
1970-01-01

Posted in Crossfit  
 

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