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 3 @ 80%)
Hang Power Clean (3 x 3 @ 80%)
Metcon
Metcon (Distance)
:60 Work
6 DL (135/95)
8 V Ups
Max Meters on Row
2:00 Rest
x 5
RX+
DL = (185/145)
V Ups = T2B
Mobility
Banded Spider Man
Foam Roll IT Band