10
Sep
200910
Pally Fit LLC – CrossFit/Fitness
Gymnastics
Arch/Hollow 1.0
Complete 3-5 sets in 12-min:
10 Banded Straight Arm Pull Down
5 Beat/Kip Swings
1 Wall Walk
5 Supermans
10 Hollow Rocks
Rest as needed between sets
Metcon
Metcon (No Measure)
EMOM(15)
A) 1-3 BMU
B) 10/7 Cal Row
C) 30s HS Hold
*Use minute “A” for PULLING weakness work (C2B Pull ups, Regular Pull ups, Strict Pull ups, Negatives, Ring rows)