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 @ 70%)
Gymnastics
Muscle-ups (7 Min Ring Practice)
Weightlifting
Floor Press ( Single Arm 3 x 6-8 (1.5/1))
Metcon
Metcon (AMRAP – Reps)
6:00 AMRAP @ 80%
200m Run
15 Wall Balls (20/14)
10 BJ/SD (24/20)
Rest 4:00
Repeat
RX+
WB = Thruster (95/65)
BJ (30/20)
Mobility
Calf and Ankle Mobility