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
Stretches:
Pigeon (elevate), Band Pull, Interior & Exterior Hip Mobilization
Strength & Skill
Clean Pull (5-5-5-5-5)
500m Row (Time)
Max Effort 500m Row
Metcon
Metcon (Time)
21-15-9
Burpee Box Jumps
Push Jerk (115# / 85#)
(15 min. Cap)