Main – CrossFit
Warm-up
With a Tabata timer:
4 Rounds of Hollow Body on the :20 & Superman on the :10
Then 4 Rounds of Handstand Hold/Shoulder Touches
Gymnastics
*Laying T2B Progression w/PVC
*Wall Ball Hollow Toss
*Kip with minimal shoulder flexion – all levels
Weightlifting
A): Weighted Pull-ups (70×8, 80×5, 90×3+; E1:30)
B): Shoulder Press (70×4, 77.5×3, 85×2, 92.5%x1+; E2:00)
Metcon
AEROBIC
Metcon (AMRAP – Rounds and Reps)
AMRAP in 8:00
A1) 20 Cal Row
A2) Rounds of:
8 Dips
8 Burpees
Rest 3:00
Repeat
Accessory
2:00 Test – Double Unders (AMRAP – Reps)
AMRAP in 2:00
Double Unders