WOD

CF 15.10.18

Escapist CrossFit – CrossFit


Mobility

Lower Body Mobility B (No Measure)


2 min intental rotation each leg

2 min external rotation each leg

Metcon

Metcon (No Measure)


EMOM 12
Odd: Hand Stand Hold
Even: Deep OHS Hold

Metcon (No Measure)


4 Rounds For Quality

10 Ring rows (tempo 1-3-3)
2x Hand stand walk around the box (or along the wall)
1 minute hollow hold
100/200 du/su