Main – CrossFit

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Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:


-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups
Stretches: T-Twist/Scorpion, Rib Mobilization, Dislocates

Strength & Skill

Handstand Walk (Practice/Technique)

Forward & Backward Rolls (2/2-2/2-3/3-3/3)


Metcon (AMRAP – Rounds)


Put a little gymnastics in your life. 🙂

15 Min. AMRAP

2 x Bear Crawl

1 x Broad Jump

2 x Overhead Walking Lunge (45# / 25#)

1 x Forward Roll

**Movements are performed to length of mats.

Cash Out

Poor Man’s Glute Leg Raise (30 each side.)