8.25.15

Sundown CrossFit – CrossFit

Warm-up

Squat 1A (No Measure)

200m jog

20 wall squats Slow

Hip Band Mobility 20 reps

Lizard Band Mobility 1min each side

20 Wall Squats

200m Jog

EMOM

12min

odd: Hollow Rock (6×15)

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 (AMRAP – Reps)

AMRAP 12

10 Front Squats 95/65

15 Burpees

15 Front Squats 135/95

15 Burpees

20 Front Squats 155/105

15 Burpees

AMRAP Front Squats 185/125

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