Thursday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

800m Run (No Measure)

Warm-up (No Measure)

3 rounds
5 Strict Pull Ups
20 Second Beat Swing

Mobility

8 mins

Banded Shoulder Stretch (No Measure)

Bottoms Up Kneeling KB Press (No Measure)

3×5 Half Kneeling

Weightlifting

25 mins

Shoulder Press (6×3)

*85-92.5% of 1 RM is target

Metcon

Go hard & fast!

3 rounds (4.10.14) (Time)

10 OH Lunges (45/25)
10 KBS (1.5/1)
10 Burpees

Cooldown

1000 m Row (No Measure)

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