Main – CrossFit

Warm-up

Warm-up (No Measure)

3 Rds:
50 DU
5 Pull Ups
10 Push Ups
15 Squats
:10 Dead Bug

Metcon

Metcon (Time)

500m Row @ 2k pace;
rest 1:1 x 4 sets
–Rest 5:00–
500m Row @ 2k pace;
rest 1:1 x 4 sets

Skill

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

Zone 1

20-30:00
Z1 Row or Airdyne