Tuesday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

Dynamic Warmup/Ground Conditioning

Movement Prep

8 mins

(No Measure)

Ankle/Shin mobility

Calf Flossing

3×10 Weighted Pass Throughs

Gymnastics

12 mins

10 minute ALT EMOM

5-10 Strict Pull-ups

15 Hollow Rocks

Metcon

Metcon (Time)

500m Row Buy-in

10-9-8-7-6-5-4-3-2-1

Slamballs (Rx+ 30/20)(20/15)

KBS (2/1.25)(1.5/1)

Abmat Sit-ups

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