CrossFit Seven Cities – CrossFit


Metcon (No Measure)

Every Minute on the Minute for 10 minutes:

Min 1 – 30 sec Wall Facing Handstand Hold

Min 2 – 30 sec Hollow Hold

1) Walk your stomach as close to the wall as you can for this hold. If you cannot wall walk up your body to the wall hold a front leaning rest position (aka push-up position) with feet elevated on a box for the designated time.

2) Scales for the Hollow Hold are a Bent Hollow Hold, Bottom Balance, or Forearm Plank.

Metcon (Time)

4 Rounds

6 L Arm Front Rack KB Squats

6 R Arm Front Rack KB Squats

12 V-ups

18 Squats

*Rest 1 min between rounds

For total time…