CrossFit Firebase Orlando

Skills or Endurance

Skills
3 x 10 Knee Tuck to Headstand
3 x 10 Straddle to Headstand
3 x 10 Pike to Headstand

WOD:
AMRAP in 12:00 of:
10 Kick Up to Handstand
15 Air Squats
20 Snap to Hollow

Endurance
Do Endurance Warm up on Board

Rowing Sprint Intervals
150m x 10 with 1:00 rest between
4:00 Rest
100m x 5 with :45 rest between
Rest 3:00, then

5 rounds of:
10 Hollow Rocks
10 Supermans

For Quality, not Time.

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