Main – CrossFit

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Warm-up

Warm Up # 1 (No Measure)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Stretches:
Pigeon (elevate), Band Pull, Interior & Exterior Hip Mobilization

Metcon

Bradshaw (Time)

10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders