Wednesday

Main – CrossFit

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Warm-up

15 mins

5 min Jump Rope Practice (No Measure)

(No Measure)

3 rounds
Farmer’s Carry down & back
15 KBS
15 Reverse Hypers
100m run

Movement Prep

5 mins

Crawling (No Measure)

2×20 ft down & back

Foam Roll (No Measure)

Gymnastics

15 mins

Ground work – Hollow/Arch Holds & Rocks, Tuck Sits, Superman

Max Effort Active Hang on Bar (3 Rounds for time)

3 attempts – 1 min rest between each attempt

Metcon

Metcon (Weight)

4 rounds NFT
5 Cleans (65% of 1RM)
10 Unbroken Perfect Wallballs
300m run

*Pick a wallball weight that you will hit the target every time

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