Main – CrossFit
Warm-up
(No Measure)
400m Jog
+
10 Single Leg DL (per leg)
10 Bow and Bends
10 Scorpions (per side)
10 Spider Mans
x 2
Gymnastics
Pull-ups (Pull Up Progression)
Level 1 (No Strict Pull Ups)
25 Ring Rows
3 x Max Effort Static Hang
rest :60 btw
3 x 5 Self-Assisted Pull Ups
Level 2 (1-6 Strict Pull Ups)
10 Min EMOM
1-2 Strict Per Min
Level 3 ( 7+ Strict Pull Ups)
10 Min EMOM
3-5 Strict Per Min
Weightlifting
Squat Clean (10 Min to Build to HS)
Metcon (No Measure)
15 Min EMOM
Min 1 – :15 AD Sprint
Min 2 – 10 Push Press (75/55)
Min 3 – 10 Squat Jumps
RX+
Push Press (135/95)
Weighted Squat Jumps w/ SB (30/20)
Mobility
Acc. 2:00 Corpse Stretch