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
Pistols (Practice)
Candle Stick Practice
Plyo Box Practice
Mobility
Super Front Rack (w/ band)
Tricep Smash (w/ bar in rack)
Weightlifting
Front Squat (3×4 @ 75% (Of Last Week))
Metcon
Metcon (Time)
Lactic 1:1
60 Seconds Work:60 Seconds Rest
Max Burpees
x7
Front
Mobility
Banded Pigeon Stretch
+
Russian Baby Makers (30 sec on/30 sec off) x 3