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
Weighted Pull-ups (5 RM in Ten Minutes)
Weighted Pull-ups (2 X 5 @ 90% of 5RM)
Metcon
Lactate Endurance (Time)
10 Rounds:
10 KBS (1.5 pood/1.0 pood)
10 Burpees
Rest 1 minute
RX Plus (2 pood. 1.5 pood), Burpee Over the KB (set the bell on the floor with handle standing up, bring both feet together to jump over it, 2 footed jump, 2 footed landing)
Metcon
Metcon (AMRAP – Reps)
Cash Out METCON –
Hang from a deadhang for time –
every second will count as a rep
