Main – CrossFit
Warm-up
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
Close Grip Bench (15 Mins to Build to HS)
Bent Over Row (4 x 6-8 (1.5/1))
Metcon
2k Row (Time)
Max Effort 2k Row
Mobility
Russian Baby Makers :45 Hold/:30 Rest
x 4