Warmup:

2X:

1:00 Echo Bike

10 Cobra to Down Dog

:30 Hollow Hold

10 Kneeling Lat Stretch

Then…

On Rig – Perform 5 reps of: Scap Pull ups, Beat Swings, Kip Swings, Strict Pull ups or Ring Rows, Kipping Pull Ups or Ring Rows

WOD:

24 Min AMRAP:

25/20 Cal Echo Bike

15 Pull Ups

10 Hollow Rocks

Video courtesy of Team CrossFit.

I know what you’re thinking.  “Hollow Rocks in a WOD? That’s a warmup move!”  I get it.  But, have you every tried hollow rocks when you’re already out of breath?  Today you will get that amazing experience!

Scaling Options:

Pull Ups -> Strict Banded Pull Ups-> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Hollow Rocks -> Hollow to tuck (see video above)

Cool Down:

Roll out quads – 10 passes per side

Lat Stretch on rig – 1 Min per side