CFD – CrossFit
Technique/Skill
Metcon (No Measure)
EMOM for 12 min
(1) 20 seconds hollow rock + 20 seconds superman hold
(2) 10-15 floor kips
(3) 7-10 Rig Rocks/Kip swings (rings)
(4) 1-5 Muscle ups
EMOM for 12 min
(1) 20 seconds hollow rock + 20 seconds superman hold
(2) 10-15 floor kips
(3) 7-10 Rig Rocks/Kip swings (rings)
(4) 1-5 Muscle ups