Main – CrossFit


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: Posterior Chain Floss, Rib Mobilization, Third World/Oly Wall Sit

Strength & Skill

Gymnastics are the primary, weightlifting is the secondary. Cycle the movements, but focus on the H.S.T.

Handstand Shoulder Touch (2-4-6-8-MR)

Squat Clean (3-3-3-3)


Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups