Main – CrossFit
Warm-up
10 mins
(No Measure)
Dynamic Warm-up
Gymnastics
30 mins
Inverted Ring Rows & Push Ups
*Superset 6×5
*Add weight to each exercise if able
3 Rounds
5 Inchworm to Hollows
3 Hollow to Arch Rolls each direction
30 sec HS Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
5 Hang PC to Overhead (50% of PC)
6 3-Count Mtn Climbers
7 Pullups
*If not able to get pull-ups in two sets, scale to 4 strict Ring Rows or 4 Strict Pull Ups
