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)
Weightlifting
Deadlift (1 x 10 @ 55%)
Gymnastics
Kipping Practice (7 Min of Bar or Ring Practice)
Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.
Static Hold from Bar (4 Sets of :20 Holds (Rest :90))
Metcon
Metcon (AMRAP – Reps)
3 Min AMRAP @ 60%
10 Lunges (per leg)
3 Wall Walks
10 V Ups
Rest 2 Min
3 Min AMRAP @ 80%
10 Lunges (per leg)
3 Wall Walks
10 V Ups
Rest 2 Min
3 Min AMRAP @ 98%
10 Lunges (per leg)
3 Wall Walks
10 V Ups
RX+
Lunges (45/25)
Wall Walks = HSPU
V Ups = T2B
Mobility
Calf and Ankle Mobility