Main – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Metcon (Time)

1 up to 7 then back down to 1 rep of:

deads 315/205

BJ 24/20″
finisher – tabata weighted plank 45/25

Metcon (Time)

B-Fit

A.

Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each:

Minute 1 – Back Squat x 6 reps @ 3011(yes use a bar)

Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps

Minute 3 – Hollow Rock or Hold x 30-40 seconds

Minute 4 – side lateral raise x 5 reps

(hold DBs/plates in the top position for 5 full second each rep)

B.

Three rounds for time of:

Row 400 Meters

30 Kettlebell Swings

15 Thrusters