Main – CrossFit
Warm-up
Warm-up (No Measure)
6 Min @ 65%
200m Jog followed by:
5 Air Squats w/ :03 Pause
5 Dive Bombers
5 Lunges w/ Twist
5 Super Mans
Weightlifting
Shoulder Press (1 x 3 @ 80%)
Shoulder Press (2 x 2 @ 85%)
Shoulder Press (Max Reps @ 90%)
Gymnastics
Sorensen Holds (4 x :45-:60 Holds)
Rest :90-2:00 btw sets
Metcon
Metcon (AMRAP – Reps)
4 Rounds
2:00 AMRAP
Ladder:
Hang Power Cleans (75/55)
Bar Facing Burpee
Rest 2:00
1 HPC, 1BFB, 2 HPC, 2BFB, 3 HPC, 3…….
RX+
HPC (115/75)
Mobility
Lax Ball Ankle Mobilization (Plates)