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
Handstand Push-ups (3-6-9-12)
Evil Wheel (3-6-9-12)
95#/75#, Start position consist of supported knees to ground. Movement is a barbell roll out to a plank position and recover.
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run