CrossFit WOD 12/17/2020


Complete 3 Sets:

Hollow Body Hold 30 Sec

Seal Stretch 30 Sec

Complete the following:

Accumulate 1 minute hanging from the bar

-Rest 90 Seconds-

Accumulate 45 seconds hanging Knees-over-hips

-Rest 90 Seconds-

Accumulate 30 Second hanging L-Sit

Complete the following:

Accumulate 1 minute in ring dip support

-Rest 90 Seconds-

Accumulate 1 minute in bottom ring dip support

-Rest 90 Seconds-

Then perform…

3 Sets of 5 ring dip negatives*

Tempo: 3111

*90 Seconds between sets

**Utilize feet to provide necessary leverage if need be.

Metcon (No Measure)

Complete 4 Sets of the following:

10 Single arm ring row, alt. (5L/5R)

Rest 15 Seconds

10 Hang DB C&J (5L/5R)

Rest 15 Seconds

10 Cal Bike
Increase the intensity as you complete each set.

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