CrossFit
With a partner Alternating
Hollow Holds 3 X :30
Arch Holds 3 x :30
Warm-Up / Skills
Beat Swings – Kipping 3 X 20
Back Extensions 3 X 10
Metcon
30-20-10
Wall Balls
Jumping Lunge
Tuck Crunch/Sit Up
With a partner Alternating
Hollow Holds 3 X :30
Arch Holds 3 x :30
Beat Swings – Kipping 3 X 20
Back Extensions 3 X 10
30-20-10
Wall Balls
Jumping Lunge
Tuck Crunch/Sit Up
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