CROSSFIT 90 22/02/2020

0. Warmup:
KB Complex:
10 Goblet Squats
10 Good Mornings
then, everything first with the left arm:
10 KB Swings
10 KB Rows 
10  KB (Push) Presses
then everything with right arm

A. Gymnastic & Core Work – each for 8 min:

EMOM 1:
Min 1: 3-5 Strict Ring Muscle ups / Ring Pull-ups
Min 2: 40 sec 5 Ring Body Saws, 5 Knee to elbow per side,…

EMOM 2:
Min 1: 3-5 Strict HSPU  into 3-5 Tempo Negative Strict HSPU
Min 2: 40 sec Hollow Hold (adv. with KB)

EMOM 3:
Min 1: 5-10 Strict Dips into 20-30 sec hold (on box)
Min 2: 40 sec Reverse Hyperextensions (on bench)

B. Conditioning:
In teams of two, complete as many rounds and reps as possible in 30 minutes of:

1 big & 1 small round Run (together)
80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)
2 small rounds Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)

Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.

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