Main – CrossFit
Warm-up
Glute Activation (No Measure)
Dynamic
+
5 Minutes of:
5 Bridge Drills
5 Supine Leg Raises (per leg)
5 Cook Drills (per leg)
5 Prone Leg Raises (per leg)
Warm-up (No Measure)
Tabata Hollow Body
Weightlifting
Deadlift (1 x 10 @ 50%)
Gymnastics
Strength Axle
10 meters
Rest :90
x 4
Metcon
Metcon (AMRAP – Reps)
3 Rounds:
1:00 Burpee BJ (24/20)
1:00 Rest
1:00 Wall Balls (20/14)
1:00 Rest
1:00 Row (max calories)
1:00 Rest
Mobility
Calf and Ankle Mobility