CASH IN:
5 minutes, 30″ Hollow Rocks + 30″ Superman Hold
5 x 30 sec hand stand holds (30 sec rest between efforts)*
*If you are comfortable with the hand stand position:
During round 2 or 3, work on shifting your weight from one hand to the other.
During round 4 or 5, work on tapping your shoulder with alternating right and left hands (example: this video shows shoulder tapping – but if you “kick” into the wall, you will be facing outward, not toward the wall.)
WORK:
(Compare to CrossFit Football)
10 Minutes: 1 Minute ON / 1 Minute OFF
30 Kettlebell Swings - USA (72/53)
*You have 1 minute to complete 30 swings. If you do not complete 30 wwings in 1 minute, count a penalty.
*For every penalty counted, perform 1 minute goblet hold wall sit (53/35).
5 minutes, 30″ Hollow Rocks + 30″ Superman Hold
5 x 30 sec hand stand holds (30 sec rest between efforts)*
*If you are comfortable with the hand stand position:
During round 2 or 3, work on shifting your weight from one hand to the other.
During round 4 or 5, work on tapping your shoulder with alternating right and left hands (example: this video shows shoulder tapping – but if you “kick” into the wall, you will be facing outward, not toward the wall.)
WORK:
(Compare to CrossFit Football)
10 Minutes: 1 Minute ON / 1 Minute OFF
30 Kettlebell Swings - USA (72/53)
*You have 1 minute to complete 30 swings. If you do not complete 30 wwings in 1 minute, count a penalty.
*For every penalty counted, perform 1 minute goblet hold wall sit (53/35).
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