Main – CrossFit

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10 mins

(No Measure)

3 Rounds
200m run
10 Wallballs
10 Weighted Pass Throughs


5 mins

Banded Shoulder Stretch (No Measure)

Super Squat (No Measure)


15 mins

Turkish Get Up (2×5 each side)


CrossFit Baseline (Time)

500m Row
40 Air Squats
30 Abmat Situps
20 Pushups
10 Pullups


Pull-up Improvement Work (No Measure)

3 rounds
30 sec Hollow Hold
30 sec Arch Hold
7 Hollow Rocks
7 Arch Rocks
7 Tuck Sits
7 Supermans

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