Main – CrossFit
Warm-up
(No Measure)
100m Jog
100m Frankensteins
100m Jog w/ Slam Ball
+
4:00 @ Moderate Pace
5 Fire Hydrants (per side)
5 Aqua Mans
5 Scap Push Ups
5 Cat Cows
Gymnastics
Pull-ups (Max Effort Ring Pulls or Pull Ups)
Metcon
Metcon (No Measure)
20:00 EMOM
5 Air Squats
2 Slam Ball
2 Slam Ball Burpee
Mobility
2:00 Pigeon Stretch per leg