2015 CrossFit Games registration is open @ games.crossfit.com
Team Name: Ape Nation
Skill:
Practice 10 minutes on:
Hollow Body position holds
4 x 30 seconds on, 30 seconds off
Hollow Body rocks
4 x 10
High Plank Variations
– 1 arm up holds: 10 seconds each arm
– 1 arm, 1 leg opposite sides up: 10 seconds each variation
– 1 arm, 1 leg same side up: 10 seconds each variation
For Quality
Conditioning:
“Fired Up”
10 Alternating Pistols
20 meters Handstand Walk
30 Double Unders
20 Power Snatches (75/53)
10 Body Blasters
Row 250m
3 rounds for time
Compare to Friday, 01 March 2014
*Body Blasters are a burpee, pull-up, and knees-2-elbows = 1 rep. Start standing, drop into a burpee, hop to feet; jump, simultaneously grabbing the bar into a pull-up. After executing a pull-up, perform a knees-2-elbows.
Flexibility:
15 Front Leg Swings/per leg
Hamstring Floss – 2:00/leg
Olympic Wall Squat – 2:00
15 Sit-ups to Pike
Pike stretch – 2:00
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