Main – CrossFit
Warm-up
*30/20/30
*Tabata Rope Control [3 Little Jump + 3 Big Jump, 3 single + 1 double, 2 single + 2 double]
Metcon
Metcon (No Measure)
60m Flying Starts @65-75%; rest 0:45 x 3
*These are WARM UPS! Take them seriously so you do not injure yourself and then GO HARD on the ones that count.
Metcon (8 Rounds for time)
60m Flying Starts @95%; rest 1:30 x 8
Skill
Metcon (AMRAP – Reps)
7×7 UB PU/C2B
*DON’T RIP
You should be practicing kipping with these. Record if you were able to get through sets of 7.
Metcon (No Measure)
Shoulder Complex:
4×15 on all;
* Behind the neck shoulder press
* Powell Raise
* Prone lower trap raise
* Ext. Rot.
Metcon (No Measure)
3 Rounds:
20 Reverse Hyper
20 GHD sit up
Zone 1
20-30:00 Z1 Row or Airdyne
