Main – CrossFit
Warm-up
(No Measure)
50m Jog
50m Skip
50m Backwards
50m Sprint
+
4:00 @ Moderate Pace
10 Scap Push Ups
10 Rocking Sumo Squats
10 Bridge Drills
Gymnastics
Ring Push Ups (3 x 6-8 )
:90 rest btw sets
Weightlifting
Power Clean (4 x 4 @ 75%)
:90 rest btw sets
Metcon
Metcon (AMRAP – Reps)
2:00 Max Effort
100m Sprint
10 Goblet Squats (1.5/1)
10 Jumping Lunges (total)
Max Burpees
5:00 Rest
x 3
RX+
GS = (2/1.5)
Lunges w/ KB
Max Burpee Box Jumps
Cool Down
2:00 Frog Stretch