Main – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
4:00 @ Moderate Pace:
5 Bridge Drills
5 Supine Leg Raises (per leg)
5 Prone Leg Raises (per leg)
5 Bow & Bends
Weightlifting
Close Grip Bench (3 x 5 @ 85%)
Bent Over Row (3 x 8-10 (1.5/1) )
Off side of bench or box
Metcon
Metcon (No Measure)
16 Min EMOM
Min 1: 10 Lateral Hop Over Bars
Min 2: 3 Wall Walks
Min 3: 100m Row
Min 4: :20 Hollow Body Holds
Rx+
Min 1: Bar Facing Burpees
Min 2: 5 HSPU
Min 3: 10 Cals on Rower
Min 4: 15 Hollow Rocks
Mobility
:90 Couch Stretch per Leg