Main – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
10 Bow & Bends
10 Push Ups
10 Fire Hydrants
10 Bird Dogs
x 3
Weightlifting
Front Squat (3 x 8-10 (115/75))
Gymnastics
Sorensen Holds (4 x :20-:30)
Metcon
Metcon (No Measure)
AD Sprints
:10 on/:50 rest
x 10
Mobility
Super Front Rack :60 Holds (per arm)
+
10 Super Mans