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
Double-Unders (7 Mins Practice)
Weightlifting
Push Press (3×3 @ 80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner 14 Min AMRAP @ 80%
150m Row
15 Slam Balls (30/20)
RX+
8 KB Snatch per Arm (1.5/1)
Mobility
Anterior Smash w/ Lax Ball
+
T Spine Foam Roll/Lax Ball Roll