Main – CrossFit
Pull-ups (5 X 10 Practice Kip)
Hollow Rocks (:20 Hollow Rock Between Pull Up Sets 5X:20)
Lower Lumbar Spine is in contact with the ground – rock back and forth squeeze butt, point toes, arms extended OH
Metcon (Time)
3 Round For Time
20 Burpees
30 Sit Ups
40 Squats
Rest 1 Minute