Main – CrossFit
Warm-up
Warm-up (No Measure)
Dynamic
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 2 @ 85%)
Hang Power Clean (3 x 2 @ 85%)
Metcon
Metcon (AMRAP – Reps)
10 Rounds:
10 Lunges
Max Unbroken Push Ups
Rest :60
Mobility
Banded Spider Man
Foam Roll IT Band