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