Main – CrossFit
Warm-up
(No Measure)
10 Min @ 65%
10 Air Squats
10 Slam Balls (30/20)
10 Push Ups
10 Lunges
Gymnastics
Pull-ups (8 Min Progression Practice)
5 x 5
Weighted Ring Pulls
Scap Pulls
Negatives
Weightlifting
Paused Front Squat (5 x 5-7 @ 1.3.1.0)
Nothing over 50% of BS
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Rounds @ 75%
2:00 Work/ 1:00 Rest
3 Dead Lifts (150/105)
7 Step Up/Step Downs (24/20)
Mobility
Sink Mobilization (Banded)
Lateral Opener (Banded)