Main – CrossFit
Warm-up
Warm Up (No Measure)
Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause
Weightlifting
Shoulder Press (1 x 4-6 @ 70%)
Shoulder Press (2 x 3-4 @ 75%)
Shoulder Press (Max Reps @ 80%)
Gymnastics
Sorensen Holds (5 x :20 Holds)
Rest :60 btw sets
Static Hold from Bar (Tabata)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP @ 85%
:30 Hollow Body
20 Slam Balls (30/20)
:30 Hollow Body
20 Squats w/ Slam Ball (30/20)
RX+
:30 Hollow Body
20 KBS (2/1.5)
:30 Hollow Body
20 Goblet Squats (2/1.5)
Mobility
Sink Mobilization
T-Spine Lax Ball