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
Weightlifting
Push Press (Build to a Max)
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Cool Down
IT Band Roll Out