Wednesday 8.29.18 CrossFit


3 Rounds for Quality:
10s L-Sit Hold
10s Ring Support
20s Handstand Hold or WalkIntent: Today and next week we’ll spend time on some foundational gymnastics holds. Work on reinforcing good hollow-position today.

Metcon Prep

5 Minutes of Light Foam Rolling


10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#

In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Last completed 5/3
Intent: Hero WODs are quite demanding on the body and this is now different with 3 global movements. A short time domain, 10min, shoudl allow for equal split times, while maintaining a max HR in the low 90s.


5 Minutes of Light Foam Rolling