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 ( 2 x 10 @ 60%)
Shoulder Press (2 x 8 @ 70%)
Shoulder Press (Max Reps @ 75%)
Gymnastics
Sorensen Holds (3 x :30-:45 Holds)
Rest :90-2:00 btw sets
Gymnastics
Weighted Ring Dips (4 x 6-8)
Use weighted parallettes.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP @ 85%
200m Run
20 Air Squats
15 Step Up/Step Downs (24/20)
10 Slam Balls (30/20)
Mobility
Anterior/Posterior Delt Lax Ball Smashes