01/12/23

#GYMNASTICS

Tabata (4 minutes)

-Hollow Body Hold

EMOM for 10 minutes

M1) :20-30 second Handstand Hold

M2) :20/:20 second Suite Case Hold

#METCON

AMRAP in 10 minutes

20 Air Squats / Cossack Squats

15 Sit-ups

10 Pull-ups (RX+ 5 Bar Muscle-ups)

5 Strict HSPUs (RX+ 4/2" Deficit)

*alternating between air squats and cossack squats every other round

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#blackironcf #friscotx #crossfit #personaltrainer #nutritioncoaching #bootcamp