Main – CrossFit
Warm-up
Warm-up (No Measure)
Dynamic
+
5 Min @ 65%
5 Bridge Drills
5 Primal Pass Throughs
5 Bow & Bends
5 Spider Mans
Gymnastics
Handstand Walk
Weightlifting
Push Press (3 x 2 @ 85%)
Metcon
Metcon (AMRAP – Reps)
12 Min EMOM
Min 1 – 20 Sec AD Sprint
Min 2 – 20 Sec Row Sprint
Min 3 – 20 Sec Max Laps FW (1.5/1)
Mobility
Banded Spider Man/Knee Break Up/Pigeon