Main – CrossFit
Warm-up
(No Measure)
200m Jog
+
5 Min @ 65%
10 Aqua Mans
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
Single Arm KBS (4 x 6-8 per arm (1.5/1))
Metcon
Metcon (AMRAP – Reps)
1:00 Thruster (45/35)
1:00 No Push Up Burpee
1:00 Wall Balls (20/14)
1:00 Sit Ups
1:00 Rest
x 3
Mobility
Calf Smash w/ Lax Ball