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
8X100m Sprint
Walk back is rest
Run with a group
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109