Main – CrossFit
Group Mobility (No Measure)
-Plyometrics (high knees, butt kickers, carioca, side shuffle)
-Arm circles (20 seconds each direction)
-Golf swings
-Sideways swings
-Hip circles (20 seconds each direction)
-Lunge stretch forward (tap knee, rock back to hamstring stretch) x 3 sets each leg
-Lunge stretch side to side (10 second hold, shake, re-stretch) twice each side
Try to finish in 12 minutes.
Metcon (Time)
4 rounds for time:
12 strict ring dips
12 strict pull-ups
12 overhead plate lunges (45/25)
15 minute time cap. Add 1 second per rep not completed in the cap.
Metcon (Time)
Starting at 20 minutes…
3 rounds for time:
Rx+:
21 Knee to Elbow
18 Front Squats 135/95
15 Strict HSPU
Rx:
21 Strict Knee Raises
18 Front Squats 95/65
15 Kipping HSPU