Main – CrossFit
Warm-up
20 Burpees (No Measure)
3 rounds of Cindy (No Measure)
5 Pullups
10 Pushups
15 Air Squats
Mobility
Wrist Mobility (No Measure)
Foam Roller (No Measure)
Weightlifting
Front Squat (5×5)
After last set, add 20% weight to the bar and perform 3 static holds for 30 seconds in the front squat position.
Metcon
Chipper (Time)
400 M run
50 Box Jumps (24/20)
400 M Run
50 Goblet Squats (1.5/1)
400 M Run
50 OH Lunges (45/25)
400 M Run
