Main – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
Coaches Choice Dynamic Warm Up
Weightlifting
Push Jerk (3 x 5 @ 70% of Push Press 1RM)
Deadlift (3 x 5 @ 70%)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
If doing singles, 3x as many
ie. 50=150, 40=120…
Mobility
:90 Psoas/QL Smash with Lax Ball
Per Side