Main – CrossFit
Warm-up
(No Measure)
400m Jog
+
10 Single Leg DL (per leg)
10 Scap Push Ups
10 Scorpions (per side)
10 Spider Mans
Gymnastics
Pull-ups (Pull Up Progression)
Level 1 (No Strict Pull Ups)
A. 3 x 5 Scap Pulls
B. 2 x Max Effort Chin Over Bar Holds
rest :30 btw
C. 3 x 5 Barbell Curls
Level 2 (1-6 Strict Pull Ups)
10 Min EMOM
3 Strict Per Min
Level 3 ( 7+ Strict Pull Ups)
10 Min EMOM
5-7 Weighted Strict Per Min
Weightlifting
Squat Clean (2 x 3@ 80%)
Squat Clean (2 x 2 @ 85%)
Metcon
Metcon (AMRAP – Reps)
:30 Slam Balls (30/20)
:30 Rest
:30 Wall Balls (20/14)
:30 Rest
:30 Weighted Lunges (30/20)
:30 Rest
x 5
RX+
WB w/ Slam Ball (30/20)
Weighted OH Lunges (45/25)
Mobility
Acc. 2:00 Corpse Stretch