Main – CrossFit
Quick Run (No Measure)
4 Minute Jump Rope
2 times through (10M Runs down and back inside)
Shuttle Runs –
-5 Squats then Run
-5 Pushups then Run
-5 Burpees then Run
-5 Squats/Pushups/Burpees then Run
Use the PVC to do some pass throughs, and presses, then press behind the neck. Try to finish in the best position, over the top of the back or crest of the head.
Shoulder Press (1RM in 10 minutes)
Heavy Power Clean X 3
10 Box Jump (24/20)
Foam roll after doing a few supermen to stretch out abs.