Main – CrossFit
Warm-up
Glute Activation (No Measure)
Dynamic
+
5 Minutes of:
5 Bridge Drills
5 Supine Leg Raises (per leg)
5 Cook Drills (per leg)
5 Prone Leg Raises (per leg)
Gymnastics
Wall Balls (3 sets of 10-20 Unbroken)
Rest 2 Min Between Sets
Work on finding a rhythm
Drive through the heals
Elbows Tights
RX+
3 Sets of 25 UB
Weightlifting
Close Grip Bench (1RM or Heavy Single)
10 Minutes to Find Number
Metcon
Metcon (AMRAP – Reps)
15 Min AMRAP:
35 Air Squats
25 Slam Balls (30/20)
15 No Push Up Burpees
5 Wall Walks
RX+
35 Slam Ball Squats (30/20)
25 Slam Balls (30/20)
15 Slam Ball Burpees
5 HSPU
Mobility
Anterior Smash w/ Lax Ball
Posterior Smash w/ Lax Ball
Banded Toe Touches
Banded Overhead Distraction