100 Thrusters

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

500 m Row (No Measure)

Warm-up (No Measure)

5 InchWorms
10 Spiderman Steps
10 Pushups

Mobility

6 mins

Couch Stretch (No Measure)

Super Squat (No Measure)

Weightlifting

20 mins

Front Squat (5×3)

*2-3 warmup sets – working sets at 80-90% of 1RM

Metcon

100 Thrusters (Time)

*15 min time cap!
*1 Burpee at the top of each minute
*Use 40% of your highest 3 rep set

Afterbash

50 Abmat Situps

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