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.
Weighted Step-ups (10-10-10-10)
Increase weight to hard, but doable. L/R=1 rep.
Ring Push Ups (MR-MR-MR-MR)
Metcon
Metcon (AMRAP – Rounds and Reps)
Start w/
800 meter Run (4 x Laps)
10-Minute AMRAP of:
9 x Deadlifts, 155# / 100#
12 x Push-ups
15 x Toes to Bar
Finish w/
400 meter Run (2 x Laps)