Main – CrossFit
Warm-up
Warm Up 1 (No Measure)
200m Jog
+
6 Min @ 65%
5 Air Squats
5 Fire Hydrants (per side)
5 Scap Push Ups
5 Aqua Mans (per side)
5 Bird Dogs
Weightlifting
Bear Complex (4 x 4 (135/95))
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Metcon (AMRAP – Reps)
1:00 Row (cals)
:30 Rest
1:00 Slam Balls (30/20)
:30 Rest
1:00 Burpees
:30 Rest
1:00 Step Ups (24/20)
:30 Rest
x3
Mobility
Banded Front Rack :90 Holds
+
Foam Roll Quad