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
Gymnastics
Pull-ups (3 x 6)
Working on kip and CTB movements.
Weightlifting
Close Grip Bench ( 3×2)
3 x 4 @ 75%
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Singles 3:1
150-120-90-60-30
Cool Down
Samson
Couch
**Discuss Open Schedule**