Main – CrossFit
Warm-up
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
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