Main – CrossFit


Warm Up # 6 (No Measure)

20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups

Stretches: Sink Mobilization, Banded Hip Flexor, Tack & Floss Glutes

Strength & Skill

Cycle between movements.

Mini Banded Shuttle (1-1-1-1)

*Movement distance is side stepping the length of gym and back.
**Increase the resistance of the band each time.

Rope Climb (1-1-1-1)

*Increase difficulty by maintaining a L-Hold though out the climb.


Metcon (Time)

12 min. High Density Complex

Each minute complete

1 x Mini Leg Blaster
-10 x Air Squats
-10 x Alternating Lunges
-10 x Jump Lunges
– 5 x Jump Squats

10 x Kettlebell Swing