Chutes and Ladders

Iron Grip CrossFit – CrossFit

The hollow body position is a staple of gymnastics movement, and an amazing low ab exercise that will pay big dividends if pursued to mastery.
http://journal.crossfit.com/2011/08/carlsemhollow1.tpl
http://journal.crossfit.com/2011/08/carlsemhollow2.tpl

Warm-up

Warm-up (No Measure)

2 Rounds

10 Pass throughs

10 Sots press

10 Jump lunges

Skill

Tabata Hollow holds

Metcon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Overhead squats @ 115/85

5-10-15-20-25-30-35-40-45-50

Double unders
Rx+ = 135/95