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)
AMRAP 9
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