Simon during the CrossFit Open.
In teams of 3, switch every 10/7 cal assault bike for 7 minutes.
3 rounds of:
100-m single medicine ball carry (2 hands / LA / RA)
10 hanging activations + 10 kip swings
10s hollow hold
GHD Practice (If not performing them in the workout)
– Accumulate 30 – 50 reps.
*5 minute cap.
Set-up for workout.
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks
Use a single, heavy dumbbell and alternate arms each rep.
You may have to rely on the use of one arm to get the dumbbell overhead, but you can utilise both arms to control the dumbbell to the opposite shoulder and to position the front rack.
30 seconds on, 30 seconds off, for 30 rounds of:
Assault bike calories.
1 minute 1 arm front support R
1 minute 1 arm front support L
Rest as needed