Main – CrossFit
Warm-up
Warm-up (No Measure)
200M/Dynamic
+
6 Min @ 65%
30 Second Samson Stretch (per leg)
5 Squats
5 Push Ups
30 Second Plank Hold
Weightlifting
Weighted Dips (Add 5-10# )
Weightlifting
Front Squat (1RM or HS)
Metcon
Metcon (Time)
21-15-9
Dead Lifts (135/95)
HRPU
200m run
RX+
(185/115)
HSPU
Cool Down
5 Scorpions per leg
30 Second Frog Stretch/Rest 30 x 3