Main – CrossFit
Warm-up
(No Measure)
400m Jog
10 Super Mans
10 Push Ups
10 Air Squats
200m Jog
10 Aqua Mans
10 Fire Hydrants
10 Dive Bombers
Weightlifting
Renegade Row (3 x 6-8 (1.5/1) )
:90 Btw Rounds
Kipping Practice
Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.
RX+
Work on kipping on rings – Full pull to hips
Rest :90 btw rounds
Weightlifting
Bear Complex (3 x 3 (135/95))
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Metcon (AMRAP – Reps)
6 Rounds:
:30 Work
10 KBS (1.5/1)
Max Mountain Climbers
:90 Rest
RX+
KBS (2/1.5)
MC = HSPU
Mobility
Banded Front Rack :90 Holds
+
Foam Roll Quad