Main – CrossFit
Warm-up
Warm Up (No Measure)
400m Jog
+
5 Min @ Medium Pace
5 Rocking Sumo Squat Stretch
5 Spider Mans
5 Super Mans
5 Primal Pass Throughs
Warm-up
(No Measure)
100m Farmers Walk
(1.5/1)
:90 rest
x 4
RX+
(2/1.5)
Weightlifting
Push Press (1 x 3 @ 85%)
Push Press (4 x 2 @ 90%)
Metcon
Metcon (AMRAP – Reps)
:45 AMRAP
8 Push Ups
8 Slam Ball Squats (30/20)
Max Slam Balls (30/20)
:90 Rest
x 5
RX+
PU = Dynamic Push Ups on SB
SB Squats = Slam Ball Thrusters
Cool Down
IT Band Roll Out