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 4 @ 75%)
Kipping Practice
Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.
Metcon
Metcon (AMRAP – Reps)
:45 AMRAP
20m Plate Pinch Carry (45/25)
Max Hand Release Push Ups
Rest 2:15
x 6
RX+
Max HSPU
Cool Down
Banded OH Distraction :90 per arm