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
Weightlifting
Hang Power Clean (50% of 1RM)
***Focus on perfect form***
Weightlifting
Bent Over Row (1.5/1)
Metcon
Metcon (No Measure)
3 Min @ 60%:
5 Wall Walks
5 Lunges (Per Leg)
5 Dive Bombers
Rest 3 Minutes
3 Min @ 60%:
5 T2B (or V Ups)
5 Goblet Squats (1.5/1)
5 Scap Push Ups
Mobility
Ankle Mobilization:
Bands
Lax Ball
Foam Roll