Main – CrossFit

Warm-up

Warm-up Yo (No Measure)

Arm Circles (small, medium, big)
Reverse Arm Circles (small, medium, big)
Trunk Twist x 10
Head Circles x 10
Trap Stretch
Good Mornings x 10
High Kicks x 10
Air Squat x 10
Bootstrappers x 10
Dynamic Grasshopper x 10
Pigeon Pose
Reverse Sleeper Stretch

Weightlifting

Deadlift (Heavy set of 3)

Metcon

Metcon (Weight)

EMOMx14
Odd: 7 Deadlifts, 70% of 3-rep
Even: 200m Run