CrossFit
A. Hollow-Arch shapes practice-rolls on floor
B. Tabata hollow-arch roll 20x10x8 (4 min)
C. Hollow-arch swings on cage (beat swing)
D. Reverse tabata hollow-arch swing (beat swing) 10x20x8 (4 min)
E. Reverse tabata L-sit/tuck sit hold – hanging from cage 10x20x8 (4 min)
Longevity
5 rounds for time of:
Run 4 laps – down and back, length of room
15 DB thrusters
QuickFit
For Time:
Row 1000 meters
50 Single-Arm DB Snatches
