Main – CrossFit

Warm-up

*Hip Activation
*30/20/30
*Tabata Rope Control [3 single + 1 double, 2 single + 2 double]

Skill

*Ladder Drillz
*Plyo circuit
*Toe Walk
*Heel Walk
*Arm Sprints
*Leg Swings
*Wall Runs

Metcon

Metcon (6 Rounds for time)

50m Sprint @95%; rest 1:30 x 6

Skill

*Kip – :20/:10 x 4
*Pull up Hold Top – :20/: 10 x 4
*Pull up Hold Bottom – :20/: 10 x 4
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3 Rounds:
Reverse Hyper: 15
GHD sit up: 15

Zone 1

20-30:00 Z1 Row or Airdyne