Crossfit pass

Workout of the Day
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B.
Complete as many rounds as possible in 15 minutes of:
55/35 squat cleans, 5 reps. Performance 40/25
5 burpees, jumping over the barbell

Crossfit ”Bring a friend”
Warm up…

Teknik Pull up, Push up and Squats

Metcon
Chelsea

Each min on the min for 30 min:
5 pull ups,
10 push-ups,
15 squats.

Crossfit ”Big group”
A.
3 sets of each…
Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

And Jesus left the building….Hero WoD ”Bulger”

Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
61 kg Front squat, 7 reps. Performance 50/35 kg
7 Handstand push-ups. 4 Wall-walk.

Peace CJ 😎