Main – CrossFit
Warm-up
(No Measure)
400m Jog
+
10 Single Leg DL (per leg)
10 Bow and Bends
10 Scorpions (per side)
10 Spider Mans
x 2
Gymnastics
Pull-ups (Pull Up Progression)
Level 1 (No Strict Pull Ups)
A. 20 Ring Rows w/ 3 second negatives
B. 3 x Max Effort Chin Over Bar Holds
rest :30 btw
C. 3 x 5 Self-Assisted Pull Ups
Level 2 (1-6 Strict Pull Ups)
15 Min EMOM
2 Strict Per Min
Level 3 ( 7+ Strict Pull Ups)
15 Min EMOM
5 Weighted Strict Per Min
Weightlifting
Squat Clean (2 x [email protected] 85%)
Squat Clean (2 x 2 @ 90%)
5k Row (Time)
Max Effort 5k Row
Partner Row
Must rotate every :30
Mobility
Acc. 2:00 Corpse Stretch