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 Ring Rows
B. 3 x Max Effort Static Hang
rest :60 btw
C. 3 x 5 Self-Assisted Pull Ups
Level 2 (1-6 Strict Pull Ups)
10 Min EMOM
2-3 Strict Per Min
Level 3 ( 7+ Strict Pull Ups)
10 Min EMOM
4-6 Weighted Strict Per Min
Weightlifting
Squat Clean (2 x [email protected] 75%)
Squat Clean (2 x 4 @ 80%)
Metcon (AMRAP – Reps)
5 Min Max Wall Balls
Rest 3:00 Btw
Metcon (Calories)
5 Min Max Row (Cals)
Mobility
Acc. 2:00 Corpse Stretch