Pax present: Chickenhawk (QIC), Defect, Guts
Conditions: 70 degrees
Side straddle hip IC x20
Squats IC x 15
Imperial walkers IC x15
Hillbillies IC x14
All done in order, with no rest, without leaving plank position. 15 Alternating Shoulder Touches In Cadence (4-count),
10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins. Round 2 10 reps, round 3 5 reps.
Nicole is one of the girls of Cross-fit. Set a timer for 20 minutes.
Pax will complete AMRAP (As Many Rounds As Possible) of the following:
Run 400m; Pull-ups AMRAP (As Many Reps As Possible)
1 to 4 count 1 big boy sit up to 4 American Hammers
Circle of trust