Main – CrossFit
Warm-up
Warm-up (No Measure)
Run/Row
+
6 Min @ 65%:
5 Bow & Bend
5 Slam Balls (30/20)
5 Dive Bombers
5 Spider Man (per leg)
:20 Russian Baby Maker
Weightlifting
Back Squat (1 x 10 @ 60%)
Warm Up to 60% of 1RM
Set of 10 is UB
Gymnastics
Weighted Pulls Ups
RX:
4 x 6-8
Scaled:
4 Negatives
4 Scapula Pulls
Metcon
Metcon (Time)
3 Rounds:
10 KBS (1.5/1)
10 Goblet Squats (1.5/1)
200m Run
RX+
10 KBS (2/1.5)
10 Squat Cleans (135/95)
200m Run
Mobility
Posterior Shoulder Lax Ball Smash
+
Foam Roll/Lax Ball Smash Lats