Main – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
200m Backwards
+
10 Bow & Bends
10 Single Leg DL’s
10 Shoulder Reach Throughs
x 2
Gymnastics
Ring Push Ups (3 x 8-10 Reps)
***Scale to 3-4 negatives if unable to extend full ROM**
Weightlifting
Deadlift (Build to HS or 1RM)
Metcon
Metcon (Time)
Partner
100m Run
200m Run
400m Run
800m Run
400m Row
200m Row
100m Row
Partner A completes 100m run, then Partner B completes 100m run….
Mobility
Hamstring Smash w Lax Ball/KB Press