Main – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
200m Backwards
200m Jog
200m Backwards
+
10 Bow & Bends
10 Single Leg DL’s
10 Shoulder Reach Throughs
x 2
Gymnastics
Ring Dips (3 x 8-10 Reps)
Strict (Add weight if able to hit 10+)
***Scale to 3-4 negatives if unable to extend full ROM**
Weightlifting
Deadlift (5 x 2 @ 90%)
Metcon
Metcon (AMRAP – Reps)
8 Min AMRAP:
5 Pull Ups
10 Push Ups
15 Squats
100m Run
Rest 2:00
x 2
Mobility
Prone Wall Squat Drills :60
x 2