Main – CrossFit
Warm-up
Warm-up (No Measure)
Dynamic
+
Animal Crawls
+
5 Min @ 65%
5 Side Hurdles
5 Bird Dogs
5 Prone Leg Raises
5 Side Lunges
Gymnastics
Double-Unders (7 Min Work)
Weightlifting
Clean (4×1 @ 85%)
Metcon
2k Row (Time)
Max Effort 2k Row
Cool Down
Couch Stretch
Pigeon Stretch
10-15 Shoulder Dislocates w/ PVC