Wednesday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

500 m Row (No Measure)

Warm-up (No Measure)

3 rounds
5 Med Ball Throws
5 Broad Jumps
5 Burpees

Mobility

5 mins

Banded Shoulder Stretch (No Measure)

Gymnastics

20 mins – Ground Positions/Conditioning, 2-3 person groups with cueing/pausing, 7 min EMOM

Kipping Pullup Progressions (7 min EMOM at your current level)

Metcon

12 min AMRAP (4.16.14) (AMRAP – Rounds and Reps)

200m Run
10 OH Lunges (45/25)
30 Second Plank Hold

Afterbash

3X 10 Reverse Hypers on GHD

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