1.10.18 - OPC

1.10.18

Orange Park CrossFit – CrossFit

Warm-up

200m run

10 Jumping air squats

Mobility

T spine & hips

SKILL/ STRENGTH

EMOM for 18 mins

**Hold 30-45 secs

MIN 1 – Deadbug to Hollow body plate hold (transition b/w 2 mvmts during 30-45 secs)

MIN 2 – Handstand or Headstand hold

MIN 3 – Superman hold

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

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