Omnis CrossFit Daily WOD (Little Rock)

Omnis CrossFit – CrossFit

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Metcon (No Measure)

Ring Dips

15-15-15

Strict HSPU

8-8-8

*Scale to kipping then to strict on the box

*If you scale and are comfortable in a HS hold, also perform a 15-30 sec HS hold with each set.

Metcon (No Measure)

Tabata

Hollow Body Hold

Tabata

Superman Hold

Metcon (AMRAP – Reps)

CONTEST!!!!

1 min AMRAP

Pistols or Air Squats

*3 Air Squats = 1 Pistol

*You must have a judge for entry. Comment with judge’s name in your notes

*Coaches and Coaches’ Spouse not eligible

*Free t-shirt to the winner of the day!!!

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