Omnis CrossFit – CrossFit
Knees to Chest with feet in rings (ME-ME-ME)
Lower a set of rings to within a couple inches of the ground. Place feet in rings and assume a plank position. Bring knees to chest while maintaining as neutral a position as possible
18 MB Chest Pass (20/14)
12 Hand Slaps (from plank)
6 Junk Yard Dogs
This is a partner WOD.
For the MB Chest Pass, stand ~10ft away, hips and shoulders square to partner.
Hand Slaps from plank- assume push up position facing your partner. Without rocking too much, alternate between tapping your right and left hand to theirs. This will be 6 slaps on each hand.
Junk Yard Dogs- This will be 6 reps for each partner for both jumping over your partner’s arms and legs AND jumping over/crawling back. Alternate as you normally would during the Junk Yard Dog warm-up, but now it’s for time!