Partner WOD……if you got one. Get your Spouse or Significant Other Involved !!!

By March 27, 2020 No Comments

Lion’s Head CrossFit – CrossFit

Warm-up (No Measure)

Athlete Choice
Quads, Hams, Knees, Ankles, Shoulders, Wrists…….All need to be warmed up before this workout.

Athlete Choice, but warm up properly and smart.

Handstand Walk practice

Spend some time practicing Handstand Walks.
Kick up on a wall, use a partner, or just start walking on your hands like a freaking rock star!!

Metcon (AMRAP – Reps)

Burpee Challenge
200 Burpees

Metcon (Time)

50 Rounds for Time – Teams of 2.

25 Rounds for Time – Single.
3 Air Squats

4 Jumping Lunges

5 Push Ups

6 Superman Extensions

superman extension video:


Metcon (AMRAP – Reps)

Core Finisher
Max number of Hollow Rocks — UNBROKEN.

One complete rock is one rep.

hollow rock instruction video:


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