Saturday 8.17.19

CrossFit Southpaw – CrossFit

EXP: Metcon (No Measure)

Alternating EMOM 10

Odd minutes – :30 Handstand hold

Even Minutes: 8-10 Ring Rows
Scale HS Hold with Wall Walk Hold or Plank Hold

Make the ring rows pretty – tight core and “squeeze” your shoulder blades at the top

WOD: Metcon (AMRAP – Rounds and Reps)


10 Burpees

10 Pullups or Ring Rows

20 DB Lunges (lunge in place – one dumbbell in each hand. each leg = 1 rep)
Choose a weight for the lunges that allows you to maintain an upright torso throughout. If you need to do them without any weight that is fine too!

Score is Rounds and Reps

Categories: WOD

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