Main – CrossFit
Warm-up
Posterior Chain (No Measure)
6 Mins:
5 Bow & Bends
5 Single Leg DL
5 Prone Single Leg Raises
5 Bird Dogs
5 Scap Push Ups
Weightlifting
Front Squat (Build to 1RM or HS)
Barbell Bicep Curl (3 x 6-8 (Add 5#-10# from last week))
Metcon
Metcon (Time)
5 Rounds:
6 Dead Lifts (115/75)
4 Hang Power Cleans (115/75)
2 Push Press (115/75)
Rest :30 btw rounds
RX+
(135/95)
Note total time including rest periods.
Mobility
Coach Stretch w/ Wall Ball :60 Holds per leg
:30 Rest
x 2