180111 (competition)

Warm-up

Gymnastics
Warm-up
coach led

alligator breathing

Parallette L-Sit (Time)
max L-sit, 45# plate under the heels

shoot through and L-sits

Metcon
Metcon (Time)
7 rounds
50′ walking Russian lunge (45/25)
10 Russian twists
10 L S2OH
10 R S2OH

db or kb

Mobility and Recovery