Main – CrossFit
Open mobility (No Measure)
10 min of coaches choice
Metcon (AMRAP – Rounds and Reps)
15 min:
Row 15 cal
10 BJ 30/24″
5 Push Jerks 155/105
Rx+ 185/125
Metcon (Time)
B-Fit
A.
Every 3 minutes, for 12 minutes (4 sets):
Barbell Back Squat x 10 reps
(if you make all 10 reps, add weight the next set until you feel extremely challenged to make all 10 reps)
Rest 20-30 seconds
Prone Plank Hold x 60 seconds
B.
Three rounds for time of:
20 Alternating Reverse Lunges with a Kettlebell
20 Russian Kettlebell Swings
20 V-Ups