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
Ring Dips (3 x 4-6 Reps)
Strict
***Scale to parallettes if unable to extend full ROM***
Weightlifting
Deadlift (5 x 6 @ 70%)
Metcon
Metcon (AMRAP – Rounds and Reps)
3:00 AMRAP @ 50%
10 Thrusters (75/55)
:20 Hand Stand Hold
Rest 2:00
3:00 AMRAP @ 75%
10 Thrusters (75/55)
:20 Hand Stand Hold
Rest 2:00
3:00 AMRAP @ 95%
10 Thrusters (75/55)
:20 Hand Stand Hold
RX+
Thruster (95/65)
Mobility
:90 Banded OH Distraction
+
Anterior Delt Lax Ball Smash