Main – CrossFit
Warm-up
12 mins
(No Measure)
Dynamic Warm-up
Gymnastics
25 mins
TTB Progressions – 3-4 Rounds
-40 sec Seated Pike Stretch
-3 Strict TTB with Negative
*use partner assist if needed
-40 second Box Back Hold
*weighted if able
-40 sec Hollow Plank Rocks
*weighted if able
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
25 feet Monkey Hops
25 Feet Slow Crawl
10 Hollow Rocks
20 Slam Balls (20/15)
30 KBS (1.5/1)
