Main – CrossFit
Warm-up
(No Measure)
400m Jog
+
Coaches Choice for Dynamic Use of Slam Balls 🙂
Gymnastics
Metcon (No Measure)
10 Min EMOM
Level 1 (0 Pull Ups)
5 Ring Pulls
Level 2 (1-5 Pull Ups)
2-3 Pull Ups
Level 3 (5+ Pull Ups)
4-5 Weighted or CTB
Metcon
Metcon (No Measure)
21 Min EMOM
Min 1 – 10 WB (20/14)
Min 2 – 10 Lunges
Min 3 – 10 KBS (1.5/1)
RX+
WB = SB (30/20)
Lunges = Weighted w/ SB
KBS = KB Snatches (1.5/1)
Mobility
:90 Banded Bully
+
:90 Posterior Delt Smash w. Lax Ball