Lion’s Head CrossFit – CrossFit
3×10 of Passthroughs, Around the World, Snatch Balance (working to depth), toe touches, Samson Lunges, Arm Circles forward and reverse.
**Use a towel, curtain rod, broom stick, pvc pipe…..for PVC / OH work
Metcon (AMRAP – Reps)
A: Metcon (No Measure)
Run Walk Jog
This is the dynamic warm-up for todays WOD. Should get blood flowing.
** Run 30 Seconds
** Walk 1 Minute
** Jog 1 Minute
** Walk 30 Seconds
Do this for 9 minutes total.
B: Metcon (Time)
For Time (after buy-in)
Buy-In is 50 Hollow Rocks and then 25 Ab Crunches.
Accumulate a 12min. Plank Hold
Every time you rest, complete in this order 1 round:
10 Air Squats
10 Superman Holds
10 Jumping Jacks
*Every time you rest, clock stops. Clock starts again accumulating toward 12 min plank hold when you start plank again.
*Buy-in is before plank hold without a clock.
Pretty straightforward if you can read.