Main – CrossFit
Warm-up
(No Measure)
3:00 Row @ 60%
2:00 Row @ 80%
1:00 Row @ 98%
Gymnastics
L-Sit Pull-ups (10 Min EMOM 1-3)
5 V Ups if no Pull Ups
Weightlifting
Rear Foot Elevated Split Squat (5 x 5-8 per leg)
:90 Rest Btw Sets
Metcon
Metcon (3 Rounds for reps)
Tabata Mash:
KBS (1.5/1)
Hollow Body
Goblet Squats (1.5/1)
Mobility
Banded Pigeon
Lax Ball QL/Psoas Smash