Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Stretches: Floor Angel, Hip Flexor, Posterior Chain Floss

Strength & Skill

Glute-Ham Raises (8-8-8-8)

Invert to Lower (5-5-5-5)

Metcon

Metcon (No Measure)

11 min., EMOM In front of a clock set for 11 minutes, perform the following for each minute (11 times). 7 x Dynamic Push ups 10 x Jump Squats 1 x Low Bear Crawl (Back Flat)