CrossFit Fringe – CrossFit

Metcon (Time)

A. Upright ring holds; 45s; rest 90s x 3 sets

B.: Shoulder Press (3 sets of 5; build in weight for tough last set)

Metcon (Time)

C. Hollow body hold; 45s; rest 60s x 3 sets

Metcon (AMRAP – Rounds and Reps)

5 Minute amrap:

5 KB Push Press right

10 toes to bar

5 KB push Press left

5 Pull ups

100m run

Rest 2 minutes x 2 sets