04/09/2017
CrossFit Euphonic – CrossFit
Warm-up
Warm-up (No Measure)
Three rounds, at warm-up pace:
200m Run
10 Burpees
200m Row
Gymnastics
Core Complex 3
As many reps as posdible of:
1 Hollow Hold
1 Superman Hold
1 Ab-tuck
1 Hollow Hold
1 Superman Hold
2 Ab-tucks
Continue adding 1 rep each time…
Your set ends if you touch the floor or hold your legs for longer than 1 second.
Each Hold is a 1 second static pause.
Metcon
EMOM 30 #3 (Weight)
Minute 1: 12 Front Squats
Minute 2: 12 Pull-ups
Minute 3: 15 Box Jumps
Minute 4: 12 Push Press
Minute 5: Rest
Rx = 50kg / 35kg