AMAZING GRACE

WORKOUT OF THE DAY

WARM-UP

Positional warm-up

3 rounds of:

20sec Hollow Hold (supine)

20sec Arrested Superman Hold (supine)

10 Hollow 2 Arch Swings

*No rest between sets

CONDITIONING

12 minute EMOM

1) 3-5 Chest to Bars (strict)/ Strict Pull-ups/5 Pull-up Eccentrics/Rack Pull-ups

*Stay neutral with all movement

2) 40m Single Arm Front Rack/Overhead Carry 20m on each side

3) 12 Kipping Swings/8 Kipping Knees to elbow/8 Toes to Bar/ 5 Strict Toes to Bar

4 ) 20sec Top of Push-up Hold / 20sec Bottom of Push-up hold/ 20sec Back to Wall Handstand Hold

B. “Grace”

30 Clean and Jerks for time

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About AB

Crossfit Coach

Posted on September 30, 2019, in WOD. Bookmark the permalink. Comments Off on AMAZING GRACE.

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