Main – CrossFit
Warm-up
Warm Up (No Measure)
Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause
Weightlifting
Close Grip Bench (1 x 10 @ 75%)
Bent Over Row (4 x 6-8 (1.5/1))
Gymnastics
Weighted Ring Dips (4 x 6-8 (Add #5 to last week))
Metcon
Metcon (AMRAP – Reps)
:60 KBS (1.5/1)
:60 Rest
:60 T2B (V Ups)
:60 Rest
:60 Push Press (115/75)
:60 Rest
x 3
Mobility
Russian Baby Makers :45 Hold/:30 Rest
x 4