October 16 2015

MU Technique Work

10 Hollow Holds
10 Superman Holds
both with 3 second pause
10X1 Kips Swing
Superman to Hollow
10X1 Turnovers 
Hold in catch position
10X1 Turnovers 
Pause in catch then press out
Then
8X100m Sprint
Walk back is rest
Run with a group
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109