Main – CrossFit
Warm-up
Warm Up 1 (No Measure)
200m Jog
+
6 Min @ 65%
5 Air Squats
5 Fire Hydrants (per side)
5 Scap Push Ups
5 Aqua Mans (per side)
5 Bird Dogs
Gymnastics
Hollow Body (Tabata)
Gymnastics
Wall Balls (Tabata )
Strength Axle (10 meters x 4-6)
Metcon
Metcon (AMRAP – Reps)
:20 work
3 DL (155/115)
2 Mountain Climbers
Max Slam Balls (30/20)
1:40 Rest
x 10
RX+
DL = 185/145
MC = Bar Facing Burpees
Mobility
QL/Psoas Smash w/ Lax Ball
+
Quad Foam Roll