Main – CrossFit
Warm-up
Garage Games WORLD 6 (No Measure)
100M row
5 turkish get-ups
5 wall balls
200M row
4 turkish get-ups
4 wall balls
300M row
3 turkish get-ups
3 wall balls
10 PVC OHS
10 Pull-ups
10 Push-ups
Couch Stretch (30 seconds per leg)
Standing hamstring stretch (toe touch and hold for 10 seconds X 5 attempts)
Weightlifting
Back Rack Lunge (4 X 10)
Metcon
Sham (Time)
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
You can run inside if you like, just make sure it is 100M, no less. Exactly 328 Feet. (55 mats, the 6′ length, is the way to do it).
Cash Out
30 Kipping Swings –
do in groups of 10 if you can, if you are pushing for butterfly pull-ups, try hard to push the bar into the floor to elevate your eyes to the level of the bar.
