Main – CrossFit

Warm-up

3 Rounds:
10 KB swings
5 Split Jerk
100m Run
10 Walking Lunge w/ twist

Weightlifting

A): Deadlift (5 EMOM x 3:00 @ 60% )

B): Split Jerk (2 E:30 x 7 Rounds @60%)

Metcon

Mixed Modal Aerobic

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10:00
5 Strict Pull ups [any grip]
5 Push ups [any grip]
10 OH Lunge
:10 Hollow Body

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
Zone 1
Row or Airdyne