However long you are able to hold the hollow rock will count toward reps. If you hold the full :40 you get 40 reps! If you rest for :10 you get 30 reps that round. Keep your low back DOWN to prevent back pain. Lift your legs a bit higher if you must. It’s hard as hell!! Good luck!

CrossFit Warrenton – CrossFit

Workout Description VIDEO

ROMWOD through Zoom (AMRAP – Reps)

Join us, virtually for ROM WOD!

*3 points for completion. (You must post your score “3” in order to earn your points)

Crystal Willis is inviting you to a scheduled Zoom meeting.

Topic: CrossFit War ROM-WOD

Time: This is a recurring meeting

Tuesday/Thursday 7pm and Saturday 8am

Join Zoom Meeting

Meeting ID: 295 677 9242

“AT HOME” April 4, 2020 -Steady Betty (4 Rounds for reps)

4 Rounds (20 Minutes Total):

:40 Seconds Weighted Hollow Hold

:20 Seconds Rest

:40 Seconds Romanian Deadlifts

:20 Seconds Rest

:40 Seconds Single Arm Overhead Squat Hold (L)

:20 Seconds Rest

:40 Seconds Single Arm Overhead Squat Hold (R)

1:20 Rest Between Rounds

* Completed With a Dumbbell or Back Pack/Odd Object