8.5.15

Sundown CrossFit – CrossFit

Warm-up

Fuhring (No Measure)

run 400m

10m lunges

20m high kicks

10m inch worms

20m high knees

20m butt kickers

3 rounds

10 air squats

5 push ups

EMOM

16min

odd: Hollow Rocks (10 rocks)

even: Handstand Hold

Skill 1: 30sec wall hold

Skill 2: 12 shoulder taps on wall

Skill 3: 8 lunge to handstand (free standing)

Skill 4: 15′ handstand walks

Metcon

Metcon (Time)

For Time

30 Burpees

15 Thrusters 95/65

30 Toe to Bar

15 Thrusters

30 Burpees

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