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 Push Ups (3 x 6-8 Reps)
Strict
***Scale to 3-4 negatives if unable to extend full ROM***
Weightlifting
Deadlift (5 x 5 @ 75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
6:00 AMRAP @ 85%
15 No Push Up Burpees
20 Box Jumps/Step Downs (24/20)
25 Wall Balls
Rest 4:00
6:00 AMRAP @ 85%
15 No Push Up Burpees
20 Box Jumps/Step Downs (24/20)
25 Wall Balls
Mobility
:90 Banded OH Distraction
+
Anterior Delt Lax Ball Smash