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
Double-Unders
7 Minutes Practice
Weightlifting
Bent Over Row (3 x 5 )
Metcon
Metcon (Time)
200m Run
Rest Equal Time
400m Run
Rest Equal Time
800m Run
Mobility
Lax Ball QL Smash
+
Foam Roll Glute/IT Bands