CrossFit Voyage – CrossFit

Alligator Drills

Hollow hold to arch hold maintain form while switching

Hollow rocks to arch rocks maintain form while switching

Shotguns to arm haulers maintain form while switching

Armadillo Drills

Partner up and rock your partner and/or move them side to side while they maintain the positions…

Elbows on knees

One leg extended

One leg, one arm extended

Ring Dip Progression

Partner up..

Focus on hollow body when doing ring dips

Box – dips between two boxes and allow as little assistance as possible from toes.

On the rings focus on hollow body and working strict before kipping

Spot your partner at the waist in the strict box and ring dips

Metcon (Time)

3 rounds for time

30 DUs

20 Back squat (125/85)

10 hip extension on GHD

5 strict ring dips
*Supermans to scale hip extension

*Box dips to scale ring dips