Main – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
200m Skip
+
5 Minutes @ 65%
5 Slam Balls
5 Air Squats
5 Cobras
5 Scorpions
Warm-up (No Measure)
Tabata Hollow Body
Weightlifting
Deadlift (50% of 1RM)
Focus on perfect form
Gymnastics
Strict Toes-To-Bar
8 Minutes Practice
Scaled:
Static L Sit Hold
(3 x :20)
Rest 2 Minutes Between
RX:
3 x 5-8
Metcon
Metcon (No Measure)
4 Rounds ***Not for Time***
:60 Plank Hold
7 Wall Balls (20/14)
:30 Right Side Plank
:30 Left Side Plank
7 Slam Balls (30/20)
200m Jog
Mobility
Shoulder Mobilization:
Lax Ball
Banded
Super Friend Assisted