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