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)
A. 25 Scap Push Ups
B. 3 x Max Effort Static Hang
rest :60 btw
C. 3 x 5 Barbell Curls
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 Weighted Strict Per Min
Weightlifting
Squat Clean (1 x 3 @ 65%)
Squat Clean (1 x 3 @ 70%)
Squat Clean (1 x 3 @ 75%)
Metcon (AMRAP – Rounds and Reps)
“Death by Thrusters”
45/35
RX+
95/65
Mobility
Acc. 2:00 Corpse Stretch