Main – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Frankensteins
20m Aligator Crawl
20m Hurdle Drill
20m Front Lunges w. Rotation
Gymnastics
Pull-ups (Practice)
Level 1 (0 Strict Pull Ups)
10 Ring Pulls w/ :03 Negative
Rest :30
x 5
Level 2 (1-8 Strict Pull Ups)
5 Strict or 10 Kipping PU
Rest :30
x 5
Level 3 (8+ Strict Pull Ups)
7 CTB
Rest :30
x 5
Weightlifting
Power Clean (3 x 2 @ 90%)
2:00 rest btw sets
Metcon
Metcon (Calories)
:60 Max Effort Rows
2:00 Rest
x 6
Cool Down
2:00 per leg
Abductor Roll Out