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Quality
May 7, 2018

South Hall CrossFit – CrossFit

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Accessory

Metcon (No Measure)

E2MOM for 12 Minutes

Even – 30s Hollow Hold

Odd – 40s Nose 2 Wall Handstand Hold
*Ensure lower back compressed to floor during hollow hold, if not touching bring hands back to hips and crunch up

* Keep hollow position on Nose 2 Wall Holds

Metcon

Metcon (AMRAP – Reps)

EMOM x 24, alternating movements each minute

Minute 1 – 200/150m Row

Minute 2 – 15 Kettlebell Swings 70/53

Minute 3 – 10 Unbroken Dumbbell Thrusters 55/35

Minute 4 – 10 Box/Ring Dips

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