CrossFit Workout 7/18/19 Thursday

Warmup
3 Rounds of:
10 wall-strike drills+ 25 feet of banded running
5 russian twists+:10 hollow hold
10 air squats with a pause

CrossFit Workout
Every 3:00 for 9 Total rounds
A: 400m run
B: 30 Total russian twists 30/20+30 air squats
C: 30/20 cal bike+ :30 hollow hold

Coach’s Note
This is going to be a long one! If you can’t get any round done in less than 2:30, scale whatever slows you down the most.