Program – CrossFit 101

Skill Work (No Measure)

Accumulate The Following:

2 min of plank

+ 1 min side plank each side

+ 1 min hollow hold

Every Time You Break, Pick One of the Following: 20 Double Unders, 60 Singles, 8 Calories On the Bike, 10 Calories on the Rower.

Metcon (No Measure)

Not for Time. For Quality

3 rounds

10 Tempo Push Ups or Ring Dips 4 Seconds Down

10 Tempo Air Squat or Back Squat 4 Seconds Down, 2 Second Pause, Drive Out of the Bottom, No Pause at the Top