CrossFit

Wednesday 25th July 2012

Guess who we met in the Media office

Skill part 1

– 20 second static hollow rock hold
– 20 second static superman hold
Rest 40 seconds

– 30 second static hollow rock hold
– 30 second static superman hold
Rest 30 seconds

– 45 second static hollow rock hold
– 45 second static superman hold
Rest 15 seconds

– 60 second static hollow rock hold
– 60 second static superman hold

Skill part 2

– 50 Air squats

Skill part 3

– Max ring hold – 3 attempts

Beginner – Vertical hold, support yourself on the rings. Keep the rings close to the body.

Intermediate – Hold the tuck position

Advanced – Legs extended, try to hold the legs as straight as possible, no more than a 45 degree bend.

WOD

3 Rounds for time, of;
– 100m Plate run (15kg/20kg)
– 20 Wall balls
– 20 Toes to bar