Main – CrossFit
Warm-up
(No Measure)
200m Jog
+
3 Rounds (Not for Time)
10 Single Leg DL
10 Cobras
10 Shoulder Reach Throughs (total)
10 Lunges (total)
10 Rocking Sumo Squat Stretches
Gymnastics
Handstand Walk (Tabata Hand Stand Holds)
Weightlifting
Back Squat (3 x 3 @ 85%)
Back Squat (2 x 2 @ 90%)
Metcon
Metcon (Time)
1-10
Mountain Climbers
10-1
KBS (1.5/1)
RX+
MC = HSPU
KBS = KB Snatches
Mobility
:60 Frog Stretch
x 2