WOD:

1) 3 rounds:

30 seconds Bird Dog Left

30 seconds Bird Dog Right

30 seconds Superman

30 seconds Hollow Position

1 minute Rest

If you can’t hold these positions for the entire 30 seconds pick a time that you can consistently hold.

2) 5 rounds for Total Rounds:

3 minute AMRAP – 1 minute Rest:

8 Toes-to-bar

8 Ball Slams 40/30

8/side Jumping Lunges

For results post thoughts for part 1 and Rounds and Reps for part 2 along with any scaling used.

Post Results/Thouhts To Comments

The CrossFit Open is coming quick, there no reason each and everyone of you shouldn’t be signing up for it.