CrossFit Crag – CrossFit

Hspu (AMRAP – Reps)

Gymnastics skill work

4 rounds

:45 second hollow hold

Max set hspu
Hspu- min of 5 per round to acquire in singles if needed

Strict first if possible

then kipping if allowed to kip

Pike push up on box

min of 10 reps

Metcon (AMRAP – Rounds and Reps)

12 min Amrap

200 m run

20 incline push ups (12″/6″)

20 abmat sit ups
Incline push ups

must maintain midline hips just above shoulders**

Regular Hand release push ups

Hand release Push ups to knees

Categories: W.O.D.