6min ALT EMOM (3rds)
-:30 Hollow Hold
-:20-:30 Nose & Toes
-1min REST between EMOMs-
Alt Every 90sec x 9min (3rds)
-Handstand Practice (kick-ups, holds, walks, plank, box walks)
-Rest
7rds For Time:
7 Toes to Bar
7 Strict Ring Dips
7 Deadlifts (225/155)
NO BARBELL SAT JULY 1ST. CROSSFIT CLASS AS NORMAL
17min AMRAP 15 Russian KB Swings (70/53) 30 Sit Ups 15 Box Jump Overs (24/20) 10 V-Ups Mobility Finisher
6min ALT EMOM (2rds) -:20 Hollow + :20 Arch Hold -:30 Nose & Toes -12 Kips (1min rest b/w EMOMs) 9min Alt EMOM (3rds) :40...
Front Squats 4 sets of 3 reps 1 sets of 2 reps Adding -then- 2 sets of 2 reps Both sets at the same weight Finish 5-10lb more than 8.27...
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