CROSSFIT 12/03/2019

A. Bodyweight Skill

EMOM 12:
Minute 1: 30sec Hollow Hold
Minute 2: 30sec Handstand Hold
Minute 3: 10-15 Inverted Rows w. 1 sec pause, pronated grip ( install barbell in squatrack and pull to chest)
Minute 4: 15 meter Bottoms-up KB Carry each side (90 degrees hold)

B. Conditioning

AMRAP 14min with a partner igoyugo:
100 Air Squats
80 Calorie Row/Ski
60 Russian KBS (32, 20)
40 Box Jumps w. step-down (24, 20)
20 Burpees

C. Acessory

Banded Facepull-aparts: 4 x 25 (install bands on Pullupbar and pull down to 45 degrees with elbows back as far as possible)

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