Main – CrossFit Group
Warm-up
Two Rounds:
– 250m Row
– 5 Downward Dogs & Cobras
– 5 Plank Lunges
– 5 Plank Samsons
WOD
Five rounds of A1/A2 w/ 2:00 rest. And four rounds with B1/B2 w/ 2:00 rest.
A1: Double KB Front Squat (6-6-6-6-6)
A2: Ring Rows (Max Reps)
B1: Double KB Press (6-6-6-6)
B2: Double KB Lunge (6-6-6-6 (each leg))
C: Metcon (No Measure)
EMOM – 6:00
– :20 Hollow Hold
– :20 Superman Hold
Do hollow hold and superman hold each minute.