Main – CrossFit
Warm-up
Glute Activation (No Measure)
Dynamic
+
5 Minutes of:
5 Bridge Drills
5 Supine Leg Raises (per leg)
5 Cook Drills (per leg)
5 Prone Leg Raises (per leg)
Gymnastics
Handstand Push-ups
10 Minutes of
HSPU Progressions:
Scaled:
Wall Walks (3 x 3-5)
Rest 2 Minutes between
RX:
HSPU (3 x 3-5)
Rest 2 Minutes between
RX+:
Kipping HSPU (3x 6-8)
Rest 2 Minutes between
Weightlifting
Single Arm Push Press w/ KB (1.5/1)
Metcon
Metcon (No Measure)
21-15-9 ***Not for Time***
Air Squats
Push Ups
Double Unders
If No DU:
60/45/30 Singles
Mobility
Lax Ball QL Smash
+
Banded Spider Man Hold