CrossFit Athletic Group

Warmup

3 rounds

Hollow rock

Squat

Double under

Hip extension

Ring hold/dip

WOD

Complete as many rounds as possible  in 20 minutes of:

15 Push-ups (wide grip)

15 Pull-ups (reverse grip)

15 sec. L-seat

Post total rounds completed to comments

Erin, Murley, and Jacqueline. Wide-grip push-ups at 3:15. Notice Erin's elbows are in a little bit too far. It's a cue we use a lot, but elbows over the wrist is what we look for.

Warmup

WOD

3 rounds for time of:

30-second L-sit hold

20 pull-ups

135-lb. thrusters, 10 reps

Post time/thoughts to comments

Aaron Sexton. The lone ranger at the 6:30 session.

Warmup

3 rounds

WOD

3 rounds for time of:

30-second L-sit hold

135-lb. deadlift, 30 reps

5 handstand push-ups or 15 headstand kick-outs

Post time/thoughts to comments

Toes over the surface of the bar is the requirement for an L seat today - otherwise we scale to a tuck hold. Sabal had fun with this at the 3:15 session - doing increments of 5 seconds on rounds two and three.

Warmup

3 rounds

Hollow rock

Push-up

Squat

Ring row

Box jump

WOD

5 rounds for time of:

20 wall-ball shots; 20-lb. ball to 12-foot target

15-foot rope climb, 1 ascent

10 sec. L-seat

Post time/thoughts to comments

EP following through on a wallball to the 10-foot target.

Warmup

Headstand progressions

WOD

Two rounds for time of:

100 Push-ups

150 Abmat situps

200 Squats

*work to be divided among 5 person teams

**one athlete must be holding a tuck position during the duration of the workout

***Divide reps/tuck hold as needed/strategized

Post time/thoughts to comments

The Seth Man was money on the tuck hold and carried his team to victory. I see you kiddo!