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Main – CrossFit

Mobility

-Overhead
-Hip/Back

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Skill

12 Minutes to make up missed lifting or work on a skill of your choice.

Conditioning

Metcon (4 Rounds for reps)

4 Rounds:
:30 Row (Cal)
:30 Rest
:30 Plate Ground to Overhead (pick your weight)
:30 Rest
:30 AbMat Sit ups
:30 Rest