Main – CrossFit
Warm-up
Glute Activation (No Measure)
Dynamic
+
5 Minutes of:
5 Bridge Drills
5 Supine Leg Raises (per leg)
5 Cook Drills (per leg)
5 Prone Leg Raises (per leg)
5 Shoulder Reach Throughs
5 Scorpions (per side)
Weightlifting
Shoulder Press (Tester – Build to HS in 12 Minutes)
Gymnastics
Sorensen Holds (Max Hold)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP @ 80%:
400m Run
12 T2B
12 Push Ups
12 KBS (1.5/1)
RX+
Dynamic Push Ups
KBS (2/1.5)
Mobility
Banded Spider Man/Pigeon