CrossFit

Strength

EMOM x 12 MINUTES

Min 1 – :45 HS Wall Hold or :45 Shoulder Taps

Min 2 – 8-10 Sumo Stance Barbell Good Mornings

Min 3 – :45 Hollow Hold

Metcon

“Diane”

21-15-9 reps for time of:

• Deadlift 225/155#  

• HSPU

Spark

Toes to Bar Prep

V Up (2.2.1.3) x 5-8

Plank** (Hands) x 30s

Pausing Kipping Swings (3 Swings then Stop) x 3

**Maintain Hollow Pos. Round shoulders and focus on pushing the ground towards your feet. Should feel similar to an RKC Plank**

Metcon Prep

Double Under Practice x 5 Min

Metcon

E3MOM 15

50 Double Unders

20 Med Ball Clean #20/14

10 Toes to Bar