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
Double-Unders (7 Mins of Practice)
150 reps for time if you have DU
7 Min Cap
Ring Push Ups (2 6-8)
Weightlifting
Single Arm KBS (4 x 6-8 per arm (1/.5))
Metcon
Metcon (AMRAP – Reps)
:90 work/:30 rest
Row (Cals)
Double Unders
KBS (1.5/1)
3 Rounds
Mobility
Ankle Smash w/ Lax Ball
Foam Roll Arms/Lats