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: Super Rack, Elevated Pigeon, Posterior Chain Floss
Strength & Skill
Thruster (5-5-5-5-5)
Pull-ups (MR-MR-MR-MR)
Metcon
Metcon (Time)
5 Rounds for time of:
200m Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 135#
7 Handstand Push-ups