Monday, February 10

Warm-Up
3 Rounds
3 Hanging Scap retractions
6 Alt T Push-ups
18 hollow hops*
then,
2 Rounds
6 kip swings on bar (hollow to arch position)**
6 plank to squat

* Hollow hops: standing tall with arms extended overhead, hollow position, glutes squeezed. Bound off toes with legs straight. See :35 mark of video
http://gymnasticswod.com/content/crossfit-games-breakdown-week-2-workout-pt5
** Kip swings on bar- May either be static (hollow and hold, arch and hold) or fluid transitions from hollow to arched.

Met Con
4 Rounds of
2 minutes Max Burpees
2 minutes Max Reps Toes to Bar (Scale to AMRAP of 5 Hanging Knee Raise + 10 V Ups)
2 minutes Double Unders (Scale to AMRAP 30 single skips + 15 mountain climbers (L&R=1))
2 minutes Rest