Main – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
4:00 @ Moderate Pace
5 Bridge Drills
5 Cook Drills (per leg)
5 Fire Hydrants
5 Cat Cows
Weightlifting
Deadlift (3 x 3 @ 80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner:
20:00 AMRAP @ 80%
10 Push Jerk (95/65)
10 Front Rack Lunges (95/65)
200m Row
***One Person Working at a Time***
RX+
(135/95)
Mobility
:90 Anterior Delt Smash w/ Lax Ball/Rig
Per Shoulder