Main – CrossFit
Warm-up
(No Measure)
200m jog
+
Dynamic
+
5 Min repeats:
5 Cobras
5 Spider Mans
5 Aqua Mans
5 Squats w/ :03 pause
Metcon (AMRAP – Reps)
Tabata Hollow Body
Weightlifting
Push Press (1×5 @ 40%)
Push Press (1×5 @ 50%)
Push Press (1×5 @ 60%)
Metcon
Metcon (No Measure)
Partner:
21–15–9
Goblet Squats (1.5/1)
KettleBell Swings (1.5/1)
Box Jumps/Step Downs (24/20)
RX+:
Tell your partner something positive about their performance today!!!
Partner A does 21, Partner B does 21, Partner A does 15, Parterner B does 15……
Mobility
Banded OH Distraction :60 per arm