Main – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
200m Row
10 Air Squats
10 Slam Balls (30/20)
10 Spider Mans (Per Leg)
10 Cat/Dogs
200m Run
200m Row
Weightlifting
Front Rack Lunge (3 x 6/leg @ 50% of FS)
Gymnastics
L-Sit (:10-:20 Holds w/ 2:00 Rest x 4)
Metcon
Metcon (No Measure)
18 Min EMOM
Min 1: 10 Sit Ups
Min 2: 7 Goblet Squats (1.5/1)
Min 3: 200m Sprint
Mobility
:60 Wall Squat Holds
Rest :30
x 3