Main – CrossFit

Warm-up

Warm-up (No Measure)

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

Metcon

With a running clock…

0:00: Metcon (Time)

For Time:
200m Run
50 DU
15 Burpees
200m Run
40 DU
10 Burpees
200m Run
30 DU
5 Burpees

25:00: Metcon (Time)

For Time:
25 KB swing complex:
1 Russian + 1 American

Skill

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

Zone 1

20-30:00
Z1 Row or Airdyne