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03222018

21
Mar

03222018

Crossfit Garage – CrossFit

View Public Whiteboard

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.

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