Tuesday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

3 Rounds
5 Slam Ball Chest Pass
100 feet Farmers Walk
5 Box Jumps

Movement Prep

5 mins

Thoracic Bridge (No Measure)

2×5 each side

RKC Plank Holds (No Measure)

3×15 sec

Weightlifting

20 mins

Bench Press (Find 1 RM)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Afterbash

(No Measure)

3 Rounds
5 Hip Pop Bridges
20 sec Beat Swing
ME Chin Over Bar or Active Hang on Bar

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