#CrossFit #Hackney #WOD 13/11/2013 #withmomentum

Posted 13th November 2013 by Josh Schouten

Strength

15minutes to complete

CrossFit Athlete

A-1 Front Leaver on Rings

A-2 Hollow Rocks

B. Skin the Cat 2 x 5 reps 3

CrossFit / Endurance / Rookie

A-1 Tuck Front Leaver on Rings

A-2 Hollow Rocks

B. Skin the Cat

10 minutes to complete

3 Rounds of:

Back Extensions Press-ups on KB (increase depth) [Scale: incline press-ups, place KB on weight plates]

L-Sit Hold on Rings [Scale: on box knees bent]

Handstand holds facing wall (nose and toes against wall) [Scale: head stands]

Barbell rollouts (knees on ab-mat)

AMRAP 12 minutes of:

6 Hang Squat Clean 60/40kg

12 Push-Ups