03-30-20

Posted on Mar 30, 2020 in GRIT by crossfitgrit Comments Off on 03-30-20

Skill:
1-2-3-4-5
Hollow Rock
Tuck Up
V Up
V Hold (5 seconds each round)

Skill Notes:
1 Hollow Rock, 1 Tuck Up, 1 V up, 5 second V Hold
2 Hollow Rock, 2 Tuck Up, 2 V up, 5 seond V Holdand so on….to 5’s
**Keep the core tight and make a little bowl for the hollow rocks….push the small of the back into the ground.

Metcon:
10′ AMRAP Ladder
2-4-6-8-10…..
Ground to Overhead
Burpees
Front Squat

Metcon Notes:
*Use your plate or ball for ground to overhead and front squats. If you haven’t picked up equipment yet, text me! Remember if you are using the plate, your elbow “pits” will face out at the bottom, then flip the plate to get overhead.*Chest to deck and jump clap finish on the burpees.*You may squat clean the first front squat on each round. Otherwise, clean it, squat deep and stand up nice and tall….KEEP YOUR CHEST UP!

As always, WARM UP before you work out. Reach out if you have questions or comments – we can Facetime for a “form check” if you need one!!!

---

Comments are closed.