Thursday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

400m run (No Measure)

3 rounds
10 PVC OHS
10 Pass Throughs
10 PVC Good Mornings

Mobility

8 mins

Couch Stretch (No Measure)

Pigeon Stretch (No Measure)

Weightlifting

20 mins

Paused Front Squat (5×3 @ 70-75% of FS 1RM)

Metcon

Metcon (AMRAP – Reps)

400m run
Max effort pull-ups
300m run
Max effort pull-ups
200m run
Max effort pull-up
*score is total pull-ups completed while not coming off bar

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