Flaming Gorge CrossFit – CrossFit
Gymnastics
Alternating 10 Min. EMOM
Odd min. 30 sec Hollow hold (30 Sec Rest)
Even min. 30 sec Arch hold (30 Sec Rest)
This is a skill that transitions to our bar work. Before attempting Butterfly/Kipping pull-ups we should be able to hold the hollow position for at least a min. With the built in rest push yourself to hold for the full 30 seconds each round.
Del (Time)
For Time:
25 Burpees
400m run with a 20# medicine ball
25 Weighted pull-ups with 20# dumbbell
400m run with a 20# medicine ball
25 Handstand push-ups
400m run with a 20# medicine ball
25 Chest-to-bar pull-ups
400m run with a 20# medicine ball
25 Burpees
In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011
To learn more about Del click here
The run can be replaced with a 500M row if the weather is not cooperating.
