Main – CrossFit

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10 mins

(No Measure)

3 rounds
30 sec Back Box Holds
10 Supermans
10 Hollow Rocks
30 sec Bar Arch Hold off rack

Movement Prep

5 mins

Hollow Body (No Measure)

3×15 sec

PVC Shoulder Raises (No Measure)



25 mins

Kipping Pullup Progressions (7 min EMOM at your current level)

*Floor work – 5 mins
*Bar work – 7 mins


Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
With Slam Ball (30/20)
100m Run
10 Slam Balls
10 Goblet Squats


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