04/04/2019
CrossFit XD – CrossFit
Gymnastics
Metcon (AMRAP – Rounds)
EMOM 14min:
Odd: 30-60sec. Chin over bar hold(supinated)
Even: 8 hallow-to-supermans*
* start in the hallow hold and rotate your body into the Superman hold and back again. Alternate between left and right. Every time come back to hallow it counts as 1 rep.
Keep your knees locked out. Create the rotation from your trunk.
Metcon
Metcon (Time)
For time:
50 Wallballs #20/14
10 BMU
40 Wallballs
8 BMU
30 Wallballs
6 BMU
20 Wallballs
4 BMU
10 Wallballs
2 BMU
*RX + Ring MU
*pull ups 3:1
*Ctb 2:1
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