Main – CrossFit
Warm-up
(No Measure)
200m Jog
+
5 Min @ 65%
10 Supermans
10 Single Leg DL
10 Bow & Bends
10 Shoulder Reach Throughs
Weightlifting
Standing Back Fly (4 x 6-8 (Add Weight from Last Week))
Rest :90 Btw Sets
Rear Foot Elevated Split Squat (4 x 6-8 (1.5/1))
:90 Rest btw sets
L-Sit Pull-ups (4 x 6-8 )
Scaled 4 sets of :20 L Sit Static Holds
Rest :90 btw sets
Metcon
Metcon (No Measure)
10 Min EMOM
7 Wall Balls (20/14)
7 Burpees
RX+
10 Wall Balls (20/14)
10 Burpees
Mobility
Calf Smash w/ Lax Ball