Main – CrossFit
Warm-up
(No Measure)
400m Jog
+
Coaches Choice for Dynamic
+
Tabata Hollow Body
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
9/11 Tribute WOD (Time)
Buy In:
2001 Meter Row
9 Rounds
11 Box Jumps (24/20)
11 Slam Balls (30/20)
Buy Out:
2001 Meter Row
RX+
BJ = 30/24
SB = SB Burpees
Mobility
:90 Calf Smash w/ Lax Ball
+
:90 IT Band Roll Out (per leg)