Tuesday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

3 Rounds
200m run
10 Wallballs
10 Weighted Pass Throughs

Mobility

5 mins

Banded Shoulder Stretch (No Measure)

Super Squat (No Measure)

Weightlifting

15 mins

Turkish Get Up (2×5 each side)

Metcon

CrossFit Baseline (Time)

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

Afterbash

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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