Main – CrossFit
Warm-up
Super Hero Warm Up (No Measure)
400m Jog
+
4 Mins @ Medium Pace:
10 Super Mans
10 Spider Mans
10 Aqua Mans (per side)
Weightlifting
Plank Holds (:60 Plank Hold (after each set of DL’s))
Deadlift (2 x 10 @ 30%)
Use Hook Grip for all Reps
Deadlift (3 x 5 @ 50%)
Use Hook Grip for all Reps
Metcon
Metcon (No Measure)
2 Rounds
Not for Time:
400m Run
15 Dive Bomber Push Ups
30 Air Squats w/ :03 Pause
Rest :60
Mobility
:60 Shoulder/Pec Smash w. Lax Ball