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