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 (15 Minutes to Build to HS)
Gymnastics
Hollow Body (Tabata )
Metcon
Metcon (AMRAP – Reps)
15 Min AMRAP @ 90%
200m Suitcase Carry (1.5/1)
20 KBS (1.5/1)
15 Goblet Squats (1.5/1)
RX+
(2/1.5)
Mobility
Banded Lateral Opened
+
Banded Bully