CROSSFIT

Mobility

Quads/Hams/Hip/Ankles/Lumbar

Strength

Front Squat 5-5-5-5

Deadlift 3-3-3-3

Mobility

Full Body

CROSSFIT

Lift

Shoulder to Overhead – Technique/Control/Speed

EMOTM 8 Minutes:

-Press

-Push Press

-Push Jerk

-Split Jerk

NOTE: All overhead movements will be touch and go meaning that neutral becomes top position.

MetCon

“Cindy”

20 Minute AMRAP of:

5 Pullups

10 Pushups

15 Squats

CROSSFIT

Strength

Front Squat 5-5-5-5

Deadlift 3-3-3-3

MetCon

250m Row

60s Rest

500m Row

120s Rest

750m Row

180s Rest

1000m Row

For Time

CROSSFIT LIFT

Front Squat 6-6-6-6

Deadlift 6-6-6-6

CROSSFIT

Strength

Back Squat 2-2-2

Back Squat Jump 4-4-4-4

MetCon

4 Rounds For Time of:

5 Full Snatches (95/135#)

15 Wall Balls (W: 14/9 M: 20#/10′)

25 Double Unders

CROSSFIT

Mobility

Shoulders

Skill

Handstand

MetCon

“The Wall”

21-15-9 For Time of:

Handstand Pushups

Wall Walks

Shoulder Taps (Per Side)