CrossFit

Friday 18th January 2013

Fun isometric workout

Skill

– 1 minute hollow rock

– 1 minute superman hold

(x2)

L-Sit progressions (Accumulate a total of 4 minutes)

– Hanging from the bar

– L-Sit from boxes (plate under the feet)

– L-Sit on rings (20”/22” inch box under the heels of the feet)

WOD

Complete as many rounds as possible in 20 minutes, of;

– 30 second Handstand hold

– 30 second active Squat hold

– 30 second Hollow rock hold

– 30 second Chin over bar hold