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
Weightlifting
Snatch Tech Work
5 Muscle Snatches
5 Scare Crows
5 Power Snatchs
KB Snatch Practice
Weightlifting
Deadlift (3×4 @ 75%)
Metcon
Metcon (Time)
1k Row Trial
Rest 4 Min
800m Run
Mobility
QL Lax Ball Smash
+
Russian Baby Makers 30 sec x 3