Wednesday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

5 minutes of a light row

5 minutes of TGU

Movement Prep

5 mins

(No Measure)

Leg Swing Series

Pigeon Stretch

Gymnastics

30 mins

Handstand Push-up Progressions

3×30 second HS Holds

3x Around the World Walks

5×5 HSPU

*Performance add deficit if possible

*Scale Push-ups as necessary

Metcon

Metcon (Time)

21-15-9

Deadlift (Rx+55% of 1RM DL)(45% 1RM DL)

Bar Over Burpees

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