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 Dips (3 x 6-8 Reps)
Add weight if able to hit more than 8 Strict
***Scale to 3-4 negatives if unable to extend full ROM***
Weightlifting
Deadlift (5 x 4 @ 80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
18:00 AMRAP
400m Run
10 DL (135/95)
15 Box Jumps/Step Downs (24/20)
20 Burpees
RX+
DL = (225/165)
BJ = (30/24)
Mobility
:90 Lax Ball Smash w/ KB in Hamstring
+
Anterior Delt Lax Ball Smash