Wednesday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

100 DUs/300 SUs (No Measure)

(No Measure)

3 rounds
30 sec Back Box Hold
15 sec Bar Thoracic Hold
15 sec Bar Hollow Hold

Movement Prep

5 mins

Foam Roll (No Measure)

Gymnastics

20 mins

T2B Progressions (3×8 at your current level)

*Starting on the Bar
*Finish with Floor Conditioning

Metcon

5 rounds (Weight)

5 PC
7 Box Jumps (24/20)
9 Wall Balls (20/14)
*PC no more than 65% of 1 RM

Afterbash

Pull-up Improvement Work (No Measure)

Strict Pull-ups 5, 5, 5

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