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
Pull-ups
RX:
3 x 8-10 Pull Ups
RX+:
3 x 4-6 L-Sit Pull Ups
***
Scaled
2 x 3 Negatives
2 x 5 Scap Pulls
Weightlifting
Thruster (Build to a Heavy 3 Rep in 10 Min)
Metcon
Metcon (AMRAP – Reps)
6 Rounds of:
:90 AMRAP
20 Wall Balls
20 Lunges
Max Burpees
Rest :90
**Score is total burpees**
Mobility
Lax Ball Smash for Upper Back Soft Tissue
Foam Roller T-Spine Mobilization