Main – CrossFit
Warm-up
PVC Warm Up (No Measure)
Dyanamic Warm Up
+
3 Rounds:
10 PVC Pass Throughs
10 PVC Dead Lifts
10 PVC Strict Press
10 Second External Rotations (Each Shoulder)
10 PVC Over Head Squat
10 Scapula Push Ups
Gymnastics
L-Sit
7 Minutes
Practice :20 Holds
Rest 2:00
x 3
*Hold From Bar
Spend 3-4 Minutes working on Floor Progressions
Weightlifting
Push Jerk (3 x 5 (@ 75% of Press 1 RM))
Metcon
Metcon (3 Rounds for reps)
4 Mins @ 60%
1-5-1 Ladder
Thruster (75/45)
Burpee
Rest 4 Min
3 Mins @ 80%
1-5-1 Ladder
Thruster (75/45)
Burpee
Rest 3 Min
2 Mins @ 95%
1-5-1 Ladder
Thruster (75/45)
Burpee
RX+
Thruster (95/65)
Burpee over the Bar
Mobility
Lax Ball Anterior Smash
+
Banded Spider Man