Main – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
15 Air Squats
15 Push Ups
Run 200m
15 Air Squats
15 Push Ups
Run 400m
Gymnastics
Double-Unders (7 Mins of Practice)
150 reps for time if you have DU
7 Min Cap
Ring Push Ups (2 x 12-15)
Weightlifting
Floor Press (3 x 8-10 per arm (1/.5))
Metcon
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP:
400m Run
10 V Ups
10 Pull Ups
10 KBS (1.5/1)
Mobility
Banded Hamstring Stretch
Glute Lax Ball Smash