Main – CrossFit
Warm-up
Warm Up #4 (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Stretches: Anchored T-Spine, Banded Hip Flexor, Single Leg Flexion
Strength & Skill
Cycle movements.
Overhead Squat (5-5-3-3)
False Grip Ring Rows (MR-MR-MR)
From full extension, to contact with center chest.
Metcon
Metcon (Time)
21-15-9 Reps of:
Overhead Squat (95# / 65#)
Knees to Elbows
Box Jumps (25″ / 20″)