Main – CrossFit
Warm-up
Warm-up (No Measure)
Dynamic
+
6 Min
5 Bridges (Hip Drive)
5 Shoulder Reach Throughs
5 Single Leg DL
5 Air Squats
Weightlifting
Hang Power Clean (Just Bar)
3 Rounds
5 Muscle Cleans
5 Scare Crows
5 Power Cleans
Focus on vertical dip/drive
Bar tights to body
Fast elbows
Re-Dip for Catch
Weightlifting
Back Squat (3×4 @ 75% of Last Week)
Metcon
Metcon (Calories)
Lactic Training
3:1
1 Min Max Cals on Rower
Rest 3 Minutes
x 4
Cool Down
Couch Stretch
Pigeon Stretch