Main – CrossFit
Warm-up
PVC Warm Up (No Measure)
Dyanamic Warm Up
+
3 Rounds:
10 PVC Pass Throughs
10 PVC Dead Lifts
10 PVC Strict Press
10 Second External Rotations (Each Shoulder)
10 PVC Over Head Squat
10 Scapula Push Ups
Weightlifting
Single Arm Bent Over Row w/ KB (1.5/1)
Single Arm Push Press w/ KB (1.5/1)
Power Clean (2 x 1 @ 90%)
Metcon
100 Burpees for Time (Time)
Cool Down
Prone Single Leg Raise
Bridge Drill
Couch