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121213 CrossFit

12
Dec

121213 CrossFit

Main – CrossFit

Warm-up (No Measure)

Mobility Circuit – 3 times thru

10 Hip Circle Rotations (ea dir)
10 Second Pigeon (ea side)
10 Air Squats
10 Second Sampson Stretch (ea side)
10 Dislocates
10 Second Shoulder Stretch (ea side, ea dir)
10 Push-ups
10 Superman (3 second hold)
10 Hollow Rock (3 second hold)
10 Sit ups

Warmup:
3 Rounds
15 CAL ROW
30 second hand stand
30 dubs

Metcon (Time)

Goal: 150 Wall Balls 20/14
EMOTM complete 5 Pull-ups.

– 20-min time cap

– Strict or kipping only. No bands or butterfly.