Main – CrossFit
Warm-up
Glute Activation (No Measure)
Dynamic
+
5 Minutes of:
5 Bridge Drills
5 Supine Leg Raises (per leg)
5 Cook Drills (per leg)
5 Prone Leg Raises (per leg)
10 PVC Pass Throughs
Weightlifting
Shoulder Press (10 Min Build to HS)
Gymnastics
Sorensen Holds (3 x :30-:45 Holds)
Rest :90-2:00 btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP
8 Hand Release Push Ups
8 KBS (1.5/1)
RX+
8 Handstand Pushups
8 Box Jump Overs (24/20)
Mobility
Anterior/Posterior Delt Lax Ball Smashes