Crossfit Garage – CrossFit
Metcon
Metcon (5 Rounds for reps)
EMOM 20
– 40 sec Cal Row
– 14-20 Alternating Arm DB Thrusters 35/20
– 30-50 DU / 90-150 SU
– 8-12 Burpee Box Jump Overs 24/20
Score total reps per round including calories on Row
Accessory Work
Spongey Tension Drill (No Measure)
WITH SPONGE IN HEELS WHILE IN HOLLOW POSITION
-1 Tuck Up
-roll to superman (right)
-roll to center
-1 Tuck Up
-roll to superman (left)
-roll to center
Rest as needed between sets
Complete as many reps as desired to challenge yourself.
Every time the sponge falls out results in a 5 sec “penalty” Hollow hold. Perform this hold after the drill.