Main – CrossFit

Warm-up

Warm-up (No Measure)

4 Rds:
50 DU
5 Pull Ups
10 Push Ups
15 Squats
10 HPC with BB

Metcon

Metcon (Time)

0:00
3 RFT:
15 Hang Power Clean 135/95#
15 Burpees
10:00 CAP

Metcon (Time)

20:00
5 RFT:
35 DU
200m run/row
10:00 CAP

Skill

Shoulder Complex:
2-3×15 on all;
* Behind the neck shoulder press
* Powell Raise
* Prone lower trap raise
* Ext. Rot.
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3 Rounds:
20 Reverse Hyper
20 GHD sit up

Zone 1

20-30:00
Z1 Row or Airdyne