Monday December 10th

crossfitseconds-27

Today’s WOD

Every 4 Minutes x5

Row 500m

+

3 Rounds

10+10 Pallof Press
30s Hollow Hold

8+8 KB Windmill

30s L-Sit Hold

Coaches Notes: This is the second “core” day. Training the mid-line is an important piece of gymnastics development, and learning how to move through space while fatigued is a central component of improving met-con performance.  This is a great day for athletes to build a base and the core complex is a great set of exercises for athletes looking to improve quickly to perform on their own.

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