Main – CrossFit
Warm-up
Warm-up (No Measure)
6 Min @ 65%:
5 Bow & Bend
5 Slam Balls (30/20)
5 Dive Bombers
5 Spider Man (per leg)
:20 Russian Baby Maker
Weightlifting
Back Squat (1 x 10 @ 75%)
Farmer’s Carry (200m Suitcase Carry (1.5/1))
100m with one arm/100m with other arm
Rest :60 and repeat
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Mobility
Anterior/Posterior Shoulder Lax Ball Smash