Thursday 7/7/16

Thursday 7/7/16

1) EMOMx 15:
 Minute 1 – Isometric Hold on Ring Row x 20-30 seconds
 (goal is to pin chest to rings – or as close to it as possible – keeping shoulder blades down and back)
 Minute 2 – Waiter Carry 15-20 meters (you choose weight)
 Minute 3 – 20 Toe Touch Crunches (lying, legs vertical in the air, reach up to touch or toes or shoelaces then shoulders back to the ground)

 2) ROMWOD

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1) LEVEL III
 EMOMx 15:
 Minute 1 – Isometric Hold on Pull Up Bar x 20-30 seconds
 (goal is to pin chest to bar – or as close to it as possible – keeping shoulder blades down and  back)
 Minute 2 – Handstand Walk x 15-20 meters
 Minute 3 – Skin the Cat x 4 reps 

 2) ROMWOD

(2) CrossFit III Coaches