Running, Deadlifts, and Gymnastics

CrossFit Fringe – CrossFit

A: Metcon (Time)

400m Run

21 DL (225/155)

9 Pull-ups

400m Run

15 DL

15 Pull-ups

400m Run

9 DL

21 Pull-ups
Following metcon, rest 5 mins then complete 5 rounds of alternating B1 and B2

B1: Hollow Rocks (5×10)

Lying on the floor, shoulders and legs are brought off the ground by contracting midline. Hands over head creating an anteriorly bowed position.

B2: Superman’s (5×10)

Lying on the stomach with hands in the over head position, contract posterior muscles lifting trunk and legs off of the ground.