Main – CrossFit
Warm-up
(No Measure)
200m Jog
+
4:00 @ Moderate Pace
5 Air Squats w/ :03 Pause
5 Fire Hydrants
5 Bird Dogs
5 Cobras
Weightlifting
Back Squat (1 x 20 (add 5-10#))
Floor Press (4 x 6-8 (1.5/1))
Metcon
Metcon (3 Rounds for reps)
5:00 AMRAP
100m Run
10 KBS (1.5/1)
2:00 Rest
5:00 AMRAP
100m Run
10 Goblet Squats (1.5/1)
2:00 Rest
5:00 AMRAP
100m Run
10 Burpees
RX+
KBS = (2/1.5)
GS = (2/1.5)
Burpee = Burpee Box Jump (24/20)
***Count 1 rep for every 100m completed*****
Mobility
2:00 Calf Lax Ball Smash