Main – CrossFit

Warm-up

4x
20x Double Unders
15x Squats
15x Back Extensions
20x Mt Climbers

Griff (Time)

For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Main – CrossFit

Warm-up

3x
Run 200m
15x Lunges
15x Ball Slams
15x Push Ups

Metcon (AMRAP – Reps)

TABATA
Squats
Dips
Sit Ups
Double Unders

Comp (RX+)

Ring Dips

Post WOD Mobility

Calf Stretch
Arm through the band bend forward to stretch
upperward dog- hold for 2 min
downward dog- hold for 2 min

Main – CrossFit

Warm-up

3x
20x Double Unders
1 Length Pivot Squat
10x Push Ups
10x Back Extensions

Metcon (Time)

5x
200m Run
20x Wall Balls
15x Sumo Deadlift High Pull (70/55#)
15x Knees to Elbows

Comp (RX+)

95/75# Sumo Deadlift High Pull
Toes to Bar

Post WOD Mobility

Ball in back of shoulder
Calf stretch on wall
Butterfly stretch
Sit on feet and lift knee off ground one leg at a time (ankle stretch)

Main – CrossFit

Warm-up

3x
Row 250m
10x Shoulder Tree
1 Length Inchworm

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes of:
Airdyne .2m
10x Pull Ups
20x Mt. Climbers

Post WOD Mobility

Clasp hands behind back and pull hands away from back.
Seated side stretch
Roll out back