Main – CrossFit
Warm-up
Warm-up (No Measure)
Run/Dynamic
+
6 Min
5 Scap Push Ups
5 Prone Single Leg Raises
5 Bird Dogs
5 Lunges per Leg
Gymnastics
Hollow Body (Tabata)
Weightlifting
Hang Power Clean Progression
5 Muscle Cleans
5 Scare Crows
5 Hang Power Cleans
Weightlifting
Back Squat (3×3 @ 80%)
Metcon
Metcon (No Measure)
14 Min EMOM
Even 7 Goblet Squats (2/1.5)
Odd 8 No Push Up Burpees
Cool Down
30 Second Russian Baby Makers (Rest 30)
x4