Main – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
Dynamic
+
5 Min @ 65%
5 Air Squats
5 Single Leg DL (per leg)
5 Primal Pass Throughs
5 Cat Cows
Weightlifting
Shoulder Press ( 2 x 4-5 @ 75%)
Shoulder Press (2 x 2-3 @ 80%)
Shoulder Press (Max Reps @ 85%)
Gymnastics
Sorensen Holds (3 x :45-:60 Holds)
Rest :90-2:00 btw sets
Weighted Ring Dips (3 x 6-8)
Metcon
Metcon (AMRAP – Reps)
3 Rounds
1:00 Row for Cals (@ 2 on Damper)
1:00 Rest
1:00 5 Wall Balls/3 Burpees
1:00 Rest
1:00 5 BJ (Step Down)/5 Push Ups
1:00 Rest
Mobility
Lax Ball Ankle Mobilization (Plates)