Main – CrossFit
Warm-up
Warm Up 3 (No Measure)
200m Jog
200m Skip
200m Backwards
+
10 Dive Bombers
10 Spider Mans (per leg)
10 Shoulder Reach Throughs
Gymnastics
Double-Unders (5 Min Practice)
100 for time
5 Min Cap
Weightlifting
Floor Press (2 x 10-12 (1.5/1))
Deadlift (2 x 4 @ 80%)
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Mobility
Banded Pigeon
+
Glute Lax Ball Smash