Main – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
Posterior Chain (No Measure)
6 Mins:
5 Bow & Bends
5 Single Leg DL
5 Prone Single Leg Raises
5 Bird Dogs
5 Scap Push Ups
Weightlifting
Push Press (3 x 4 @ 75%)
Hang Power Clean (3 x 4 @ 75%)
Metcon
Metcon (AMRAP – Reps)
3 Rounds:
3:00 AMRAP
150m Row
20 WB (20/14)
Max Burpees
Rest 2:00 Between Rounds
Mobility
Shoulder Mobility