Main – CrossFit
Warm-up
Posterior Chain (No Measure)
6 Mins:
5 Bow & Bends
5 Single Leg DL
5 Prone Single Leg Raises
5 Bird Dogs
5 Scap Push Ups
Gymnastics
Ring Dips (3 x 8-10 (no weight))
Work on kipping if you have ring dips
Work on negatives and locking out with active shoulders if you do not have ring dips
Mobility
QL w/ Lax Ball
T-Spine on taped Lax Ball or Foam Roller
Weightlifting
Deadlift (Find a 1RM or HS)
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP
Row 150m
25 Wall Balls (20/14)
15 Burpees
RX+
Run 200m
Wall Balls w/ Slam Balls (30/20)
Mobility
KB Psoas
Banded Hamstring Pulls