Ballston CrossFit » Thursday June 1, 2017
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Thursday June 1, 2017

Hollow Position Work:
(http://www.crossfitgymnastics.com/hollow-variations/)

Technique Breakdown
then: 2 x :30 of each movement

*Tuck Hollow Hold, Single Leg Extensions, Extending Both Legs
*Lowering Straight Legs, Extending the Arms
*Hollow Rock
*Tuck Crunch & V-Ups

Partner WOD:
For Total time:
3 Rounds each
Person 1: 300 meter row
Person 2: Front Rack KB Hold 24/16, Fx: 16/12

Then:
3 Rounds each
Person 1: 10 Handstand Push ups, Fx: Hand release Push ups
Partner 2: Handstand Hold Fx: Plank

3 Rounds each:
Partner 1: 10 Toes to Bar Fx: Hanging Knee Raises
Partner 2: Deadlift Hold 225/155, 185/125

*Reps count only while Hold is performed

 

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