Hollow-Rock-11-500x333
The hollow body position is very important for many of the things we do in CrossFit. It protects our backs when we go into a handstand, gives us extra support when we go for a max press, and also gives us support on ring dips. For a little bit more check out this video below.

A) 2 minutes max burpees

B) 2 minutes max double under

C) 2 minute max wall ball 20/14

D) Run 800m rest 2 minutes
run 400m rest 1 minute
run 200m rest 30 seconds
run 400m rest 1 miunte
run 800

E) 100 hollow rocks