Main – CrossFit
Warm-up
Warm Up (No Measure)
Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause
Gymnastics
Handstand Walk (10 Min)
Free Standing Hand Stand if not scale to,
Hand Stand Holds Against Wall if not scale to
Hand Stands from box
*Focus on neutral position while upside down
*Control Midline throughout ROM
*Active shoulders
Weightlifting
Push Press (3×4 @ 75% of Last Week)
Metcon
Metcon (AMRAP – Reps)
Lactic Training 2:1
20 Seconds Work (40 Seconds Rest)
AMRAP
1 Power Clean (115/75)
Max Front Squats (115/75)
x6
RX+
(155/115)
Cool Down
QL Lax Ball Hold
20 Second Pigeon Hold with Band