Main – CrossFit
Warm-up
Warm Up (No Measure)
Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause
Weightlifting
Close Grip Bench (50% of 1RM)
Focus on Perfect Form
Metcon
Metcon (No Measure)
25 minutes to complete all of the following after the jog, in any order:
800m Jog
+
50 DU
50 V Ups
50 Jumping Pullups
50 Super Mans
50 KBS (1.5/1)
50 Step Up/Step Downs (24/20)
+
800m Jog
Mobility
Sink Mobilization
:60 Holds x 3
Rest :30-:45