Main – CrossFit
Warm-up
(No Measure)
200m Jog
+
4:00 @ Moderate Pace
5 Aqua Mans (per side)
5 Scap Push Ups
5 Lunges (per leg)
:20 Russian Baby Maker Hold
Weightlifting
Back Squat (Build to HS or 1RM)
Gymnastics
Handstand Walk (5 Min Handstand Practice/Play)
Metcon
Metcon (Time)
For Time:
30 Slam Balls (30/20)
1 Wall Walks
20 Slam Balls (30/20)
3 Wall Walks
10 Slam Balls (30/20)
5 Wall Walk
RX+
1 Wall Walk = 2 HSPU
3 Wall Walks = 6 HSPU
5 Wall Walks = 10 HSPU
Mobility
:60 Frog Stretch
x 2