Main – CrossFit
Warm-up
Warm Up 3 (No Measure)
200m Jog
200m Skip
200m Backwards
+
10 Dive Bombers
10 Spider Mans (per leg)
10 Shoulder Reach Throughs
Weightlifting
Close Grip Bench (Build to a 5RM)
Weighted Box Jump (3 x 4-6 (1/.5))
Metcon
Metcon (3 Rounds for reps)
Tabata
V Ups
Push Ups
Air Squats
RX+
T2B
Dynamic Push Ups
Goblet Squats (1.5/1)
Mobility
:90 Couch Stretch per Leg