161230 - Hold

CrossFit Lah Workout of the Day - 30 December 2016


Group Warm Up


Gymnastic Strength - 3 Rounds - Not For TIme:
30s L-sit Hold
5 Dips
30s Handstand Hold
2 Rope Climbs
30s Chin-up Hold
10 Hollow Rocks
30s False Grip Hold
10 Pistol Squats



WOD - 10min AMRAP
200m Run
12 Toes to Bar


Accessory: 
3x5 Seated Pike Leg Lift
3x5 Seated Straddle Leg Lift