Main – CrossFit
Warm-up
Super Hero Warm Up (No Measure)
400m Jog
+
4 Mins @ Medium Pace:
10 Super Mans
10 Spider Mans
10 Aqua Mans (per side)
Gymnastics
Hollow Rocks
:30 Max Effort Rocks
:60 Rest
x 4
Weightlifting
Front Squat (3 x 2 @ 90%)
Metcon
Metcon (Time)
5 Rounds
400m Run
15 Hang Power Cleans (95/65)
RX+
(135/95)
Mobility
:90 (per leg) Abductor Rumble Roll