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 (1 x 10 @ 60%)
Bent Over Row (4 x 6-8 (1.5/1))
Gymnastics
Weighted Ring Dips (4 x 6-8)
Metcon
Metcon (No Measure)
15 Min EMOM
Min 1 – :20 AD Sprint
Min 2 – :20 Hollow Body Hold
Min 3 – :20 Static Hold from Bar
Mobility
Russian Baby Makers :45 Hold/:30 Rest
x 4