Main – CrossFit
Warm-up
Warm Up 2 (No Measure)
1:00 Row @ 60%
1:00 Air Squats
1:00 Lunges
200m Jog
+
10 Cobra
10 Scap Push Ups
10 Mountain Climbers
Weightlifting
Single Arm KBS (3 x 8-10 (1.5/1))
Close Grip Bench (3 x 5 @ 70%)
Metcon
Metcon (AMRAP – Reps)
:60 KBS (1.5/1)
:60 Double Unders
:60 Burpees
:60 Rest
x 5
Mobility
:90 Calf Smash w/ Lax Ball (per leg)