Main – CrossFit
Warm-up
(No Measure)
200m Jog
10 Squats
10 Dive Bombers
200m Jog
10 Push Ups
10 Shoulder Reach Throughs
200m Jog
10 Lunges
10 Super Mans
Metcon (No Measure)
5:00 EMOM
5 No Push Up Burpee Step Ups (24/20)
Weightlifting
Deadlift (3 x 5 @ 70% 3.1.3.1)
Metcon
Metcon (No Measure)
12 Min EMOM
3 T2B
7 Wall Balls
Mobility
Banded Hamstring Stretch :60 per leg
or
Hamstring Smash w/ Lax Ball & KB