Main – CrossFit
Warm-up
Posterior Chain (No Measure)
6 Mins:
5 Bow & Bends
5 Single Leg DL
5 Prone Single Leg Raises
5 Bird Dogs
5 Scap Push Ups
Weightlifting
Barbell Bicep Curl (3 x 6-8 (Add 5#-10# from last week))
Paused Front Squat ( 4 x 6 @ 70% 1.3.0.1)
Gymnastics
Weighted Pulls Ups (4 x 6-8 )
RX:
4 x 6-8
Scaled:
4 Negatives
4 Scapula Pulls
Put weight used in notes
Metcon
Metcon (Time)
5 Rounds for Time:
200m Run
5 No Push Up Burpees
5 Hang Squat Cleans (115/75)
RX
HSC = (135/95)
Mobility
Coach Stretch w/ Wall Ball :60 Holds per leg
:30 Rest
x 2