Main – CrossFit
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
Strength & Skill
Front Squat ([10.7.5]-8-8-8)
Ring Dips (3 rounds of Max)
Metcon
CrossFit Games Open 12.1 (AMRAP – Rounds and Reps)
7-Minute AMRAP of:
Burpees to a 6″ target