Main – CrossFit
Warm-up
Posterior Chain (No Measure)
6 Mins:
5 Bow & Bends
5 Single Leg DL
5 Prone Single Leg Raises
5 Bird Dogs
5 Scap Push Ups
Gymnastics
Muscle-ups
7 Minutes Pratice
Bar Muscle Ups
Ring Muscle Ups
Ring Tech Work
Weightlifting
Close Grip Bench (3 x 6-8 @ 65% (Of 1RM))
Metcon
Metcon (Time)
21-15-9
KBS (1.5/1)
Push Ups
RX+
KBS (2/1.5)
HRPU
Mobility
Super Front Rack (Banded)
+
T Spine Mobilization Drills