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 @ 65%)
Gymnastics
Static Hold from Bar (Tabata)
Metcon
Metcon (AMRAP – Reps)
Partner 18 Min AMRAP @ 80%
500m Row
10 DL (135/95)
10 Burpee over the Bar
RX+
500m Row
DL (225/185)
Burpee Over the Rower
Rotate btwn exercises.
Partner A Rows, Partner B DL, Partner A Burpees, Partner B Row, Partner A DL…
Mobility
Calf and Ankle Mobility