Main – CrossFit
Warm-up
(No Measure)
200m Jog
+
4 Min @ 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#))
Metcon
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Mobility
2:00 Abductor Foam Roll (per leg)