Hold it!


Hold it!

Centennial CrossFit – CrossFit

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Specific Warm up to Movements (No Measure)

400 m run/500 m row then:

2 rounds of elements in the WOD – instructional tips/tricks.

Then: 1′ hold couch stretch/each side.

1′ hold heel stretch/each side.

1′ Shoulder stretch.

Make 3 attemps at each of the following

Max set toes-to-bars

Max set ring dips

Broad jump for distance


Row 2,000 meters for time

Rest as needed between exercises.

Extra Credit

Metcon (Time)

1 attempt at the longest handstand hold.