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
Chest-To-Bar Pull-ups (MR-MR-MR-MR)
2 Minutes between rounds.
Bear Complex (1-1-1)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#