Sandy and China taking on the girls from Zealous CrossFit.

 

Connectivity

Flexibility

Inch Worm 20m for Form, hold hollow on hands and feet 10 seconds

 

Static Shaping

2×30sec Arch Hold Holding PVC

 

 

 

 

 

 

2×30secHollow Hold on Back Holding PVC

 

 

 

 

 

Skills and Drills

3×5 Straight Body Lower Down, 10 Second Count

Straight Body Lever from Floor- More Difficult from The Outlaw Way on Vimeo.

 

Conditioning

21 – 15 – 9

HSPU

Front Squats 60/40kg

Burpees over Bar

 

RX+

21 – 15 – 9

HSPU

Front Squats 70/45kg

Burpees over Bar

Time Cap 15min