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 Mins of Practice)
100 reps for time if you have DU
5 Min Cap
Ring Push Ups (3 x 8-10)
Weightlifting
Floor Press (4 x 6-8 per arm (1/.5))
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD:
14:00 AMRAP
50 Lunges
50 KBS (1.5/1)
150m Row (both partners row)
(1 works, 1 rests)
Mobility
Ankle Smash w/ Lax Ball
Foam Roll Arms/Lats