Main – CrossFit

Warm-up

Warm-up (No Measure)

*Hip Activation
3 Rds:
50 DU
5 Pull Ups
10 Push Ups
15 Squats
:20 Hollow Body Hold

Metcon

Metcon (3 Rounds for reps)

AMRAP in 10:00 @ 80%
A1: 200m Run
A2: Wall Ball
A3: DU
——————-Rest 10:00————————
AMRAP in 10:00 @ 80%
A1: 10 Box Jumps
A2: Dips
A3: Clean & Jerks @ 115/75#
——————-Rest 10:00————————
AMRAP in 10:00 @ 80%
A1: Prowler Push [Down – Hi & Back – Low]
A2: Dead Lift 70%
A3: Pull Ups

Skill

*Ring Hold Top – :20/: 10 x 4
*Ring Hold Bottom – :20/: 10 x 4
*Supine Ring/Bar Row – 50 reps
*Handstand Hold – :20/:10 x 4