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