Main – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
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 (4 x 1 @ 90%)
Hang Power Clean (4 x 1 @ 90%)
Metcon
Metcon (Distance)
3 sets:
5 Power Cleans (115/75)
7 No Push Up Burpees
Row 15 Strokes AFAP
4:00 Active Rest
RX+
(135/95)
Mobility
Banded Spider Man
Foam Roll IT Band