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 @ 60%)
Gymnastics
Hollow Body (Tabata)
Double-Unders (7 Minutes of Practice)
Metcon
Metcon (AMRAP – Reps)
4 Minute AMRAP
5 Wall Balls
10 KBS (1.5/1)
15 No Push Up Burpees
20 DU
Rest 3 Minutes
x 3
Mobility
Calf and Ankle Mobility