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 (5 Min Practice)
100 for time
5 Min Cap
Weightlifting
Floor Press (4 x 6-8 (1.5/1))
Deadlift (4 x 5 @ 70%)
Metcon
Metcon (AMRAP – Reps)
20:00 EMOM
Even – :30 Max Air Squats
Odd – :30 Max Push Ups
RX+
Even – Slam Balls
Odd – Dynamic Push Ups
Mobility
Banded Pigeon
+
Glute Lax Ball Smash