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 (1 x 15 (1.5/1))
Metcon
Metcon (Time)
Run 200m
Row 250m
Run 400m
Row 500m
Run 200m
Row 1K
Rest is equal to work on each row/run.
Record total time including rest breaks.
Mobility
Banded OH Distraction
Corpse Stretch