Main – CrossFit
Warm-up
Push – Pull (No Measure)
Row 300M
15 Push-ups
15 Pull-ups
15 Wall Balls
15 Sumo Dead-Lift High Pulls – light KB
15 Push-ups
15 Hollow Rocks
Samson Stretch
Weightlifting
Back Squat (5,4,3 – keep increasing)
Metcon
This is meant to get you nice and worked out without getting sore. If you perceive soreness coming on and you are a competitor… pull back. You are in charge.
OPEN EMOM (20 Rounds for time)
EMOM 20 Mins : you will record your time to complete reps for every minute
Minutes 1-5:
10 Burpees
Minutes 5-10
6 Pull-ups
Minutes 11-15
7 Hollow Rocks
Minutes 16-18
20 Squats
Minutes 19-20
12 Push-ups
scale everything up or down for skill.
Burpees but jump to a pull-up bar, or ring rows vs chest to bar, GHD sits over hollow rocks.
