PRIMUS CrossFit Orlando

Gymnastic or Sprints

Hollow Snaps 3 x 10 Reps
Hollow Holds 3 x :15 Seconds
Hollow Rocks 3 x 10 Reps
Gymnastic Kip 3 x 10 Reps

5 Rounds of:
10 Hollow Snaps
10 Dips
10 Tuck to Headstand
30 Double Unders

For Time.

Warm up:
Run 400m
10 Inch Worm Pushups
10 Spidermans
10 PVC Pass Throughs
10 PVC Overhead Squats
4 x10 Leg Swings

There are 5 light posts. Run/Walk between them in the following pattern
Sprint/Walk/Sprint/Walk x 8 (=16 sprints)
Rest 5:00
Sprint/Walk/Sprint/Walk x4 (=8 Sprints)

Cool Down:

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