Black diamond #4//15 JR

Buy in: Pass the ball x 20 – it will warm up your shoulders, hips and abs.

15min AMRAP

1. Hanging Knee raises x 8

2. Ball Pike to Opp k2e twist x6

3. Hanging Leg Raises x 5

4. Man makers x 5 #20s

5. Pull Ups (pull ups on dip station) x 3

6. Leg Lift 1x to weighted criss-cross crunch (1ea) x 10 (swiss ball) #15

Rnds: 3 1/3

Buy out: 

Knee tap down ball roll ins on elbows  x 20

Total time: 16:37

& 10/30--23x JR