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