Main – CrossFit

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10 mins

400m run (No Measure)

Warm-up (No Measure)

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


5 mins

Foam Roll (No Measure)


15 mins

Kipping Pullup Progressions
3×15 sec Active Hangs
5×10 Beat Swings

Kipping Pullup Progressions (7 min EMOM at your current level)


Death by Burpees (AMRAP – Reps)

1st min – 1 Burpee
2nd min – 2 Burpees
3rd min – 3 Burpees

*Continue until reps cannot be completed within the minute


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