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
Pull-ups
7 Minutes of
Pull Up Progression Practice:
Scaled:
Negatives (3×3) & Scap Pulls (3×5)
RX:
Kipping
3 x 6-8
RX+:
L-Sit (3×6-8)
**Static Holds at bottom at end of each set**
Weightlifting
Back Squat (3 x 5 (@ 50% of 1 Rep Max))
Rest 2:00 between sets
**Focus on perfect form
Metcon
Metcon (No Measure)
5 rounds ***Not for time***
200M Jog
15 KBS (1.5/1)
Mobility
Russian Baby Makers
3 x :30 (Rest :30)
+
Anterior/Posterior Lax Ball Smash Mobilizaiton
(1 min per side per shoulder)