A. Group warm up

B. WOD demo

C. 24 minute EMOM
1. 5 strict, kipping, C2B pull ups, ring rows | 2 muscle ups – bar or ring *pick one*
2. 30 second hollow body hold
3. 12/10 cal row
4. 30 second handstand hold | 25m handstand walk | 3 wall walks | 5 hspu | 50m bear crawl *pick one*

D. With time remaining:
2 rounds –
10 TGU sit ups – from laying flat on the ground, go to elbow then hand, return to ground for next rep **5 per arm**
10 Supermans
Source: Workout Of The Day

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It doesn't matter your skill level or athletic history, we can bring you in, meet you where you are and help you attain the goals you've set for yourself. CrossFit North Phoenix is located inside HardWodder One in the Deer Valley community of North Phoenix
For More Information Contact:
Jason Archer
P | 480.442.0433
E | info@crossfitnorthphoenix.net
W | crossfitnorthphoenix.net

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