Main – CrossFit
Warm-up
Warm-up (No Measure)
Dynamic
+
4 Min @ 65%
5 Air Squats
5 Push Ups
5 Bow & Bends
5 Lunges (per leg)
Gymnastics
Tabata Hollow Body
Gymnastics
Kipping Practice
Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.
Weightlifting
Push Press (1RM or Heavy Single)
Metcon
Metcon (Time)
10 Thrusters (95/65)
2 Pull Ups/Ring Rows
8 Thrusters
4 Pull Ups/Rings Rows
6 Thrusters
6 Pull Ups/Rings Rows
4 Thrusters
8 Pull Ups/Rings Rows
2 Thrusters
10 Pull Ups/Rings Rows
RX+
(115/85)
CTB
Cool Down
Frog Stretch 30 second holds/30 second rest x 3