Main – CrossFit
Warm-up
(No Measure)
200m Run w. Slam Ball
+
100m Slam Ball Lateral Toss
Gymnastics
Metcon (No Measure)
10 Min EMOM
Level 1 (0 Pull Ups)
7 Ring Pulls
Level 2 (1-5 Pull Ups)
3 Pull Ups
Level 3 (5+ Pull Ups)
5-6 Weighted or CTB
Sorensen Holds (3 x :45-:60)
:90 Rest Btw Sets
Metcon
Metcon (AMRAP – Rounds and Reps)
“Death by……Coaches Choice… :)”
Mobility
2:00 Banded Spider Man/Pigeon Hold
Per Leg