Main – CrossFit
Warm-up
Warm Up (No Measure)
Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause
Weightlifting
Push Press (3 x 5 @ 70%)
Suitcase Carry (100m x 3 (2/1.5))
2:00 Rest Btw
Metcon
Metcon (Calories)
:30 Row for Max Calories
2:30 Rest
x 6
Cool Down
Ankle Mobility Band Work