Main – CrossFit


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

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.


1-Mile Run (Time)

Max Effort 1-Mile Run