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