9-11am open gym

Akward shaka photo after our last open prep class. The CF Open starts this Thursday

021918 WOD

A. Warm-up: Coach’s choice

B. 1:00 front plank

0:45 right plank

0:45 left plank

0:30 hollow hold

Two rounds resting 1:00 in-between rounds

C. Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Strict Handstand Push-Ups (scale seated DB press)

6 Strict Pull-Ups (scale ring-rows)

9 Toes-to-Bar (scale leg raises or tucks)

12 Russian Kettlebell Swings (32/24 kg)

15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then

Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

Metcon by Invictus