Main – CrossFit
Warm-up
Warm-up (No Measure)
200m Skip
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
Shoulder Press (4 x 4 @ 70% (of clean))
Hang Power Clean (4 x 4 @ 65%)
Metcon
Metcon (AMRAP – Reps)
7 Sets:
:30 Work/:90 Rest
4 DL (115/75)
3 Hang Power Cleans (115/75)
2 Push Press (115/75)
Max Mountain Climbers
RX+
(155/115) = ‘DT’ Weight
Mobility
Banded Spider Man
Banded Pigeon Stretch