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
Kipping Practice
Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.
Mobility
Banded Super Front Rack
Weightlifting
Front Squat (3×3 @ 80%)
Metcon
Metcon (AMRAP – Reps)
4 Rounds of:
3 Min AMRAP
15 No Push Up Burpees
20 Box Jumps (24/20)
25 Wall Balls (20/14)
2 Min Rest Between AMRAPs
Mobility
Frog Stretch 30 sec/45 sec/1 min holds