January 10, 2018

Alternate Movements Every 90 Seconds x 5 rounds
1) HS Walk 10 feet (two mat long lengths) or 8 HSPU
2) 2 Ring MU or 3 Bar MU, or 8 C2B pullups
Then
Three Person Team 3 Rounds
1 minute Airdyne
1 minute plank hold
30 second Hollow Hold, 30 Second Superman hold
*Start at different stations, Rotate until each teammate has done each station 3 times
*intention is to accomplish quality core work with an elevated heart rate
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109