Monday 9th October 2017 CrossFit Smash

Warm up

3 rounds

  • 10 v ups + 10 sec hollow hold
  • 10 left side crunch + 10 sec hold 
  • 10 arches + 10 sec hold
  • 10-30 sec - 45-degree wall HS hold

W#1

15 min AMRAP

  • 9 shoulders to overhead 60/40
  • 11 toes to bar
  • 39 double unders

any remaining time - stretch session

Greg Fraser