Main – CrossFit
1: Coach Led Warmup (No Measure)
2: Overhead Squat
2: Metcon (8 Rounds for weight)
E2MOM for 16 Min:
Four overhead squats
3: Metcon (4 Rounds for reps)
Tabata:
Jumping squats
Rest 1 min
Sit-ups
Rest 1 min
Push-ups
Rest 1 min
Mountain climbers
Eight rounds 30 seconds on 30 seconds off. For mountain climbers you will mark the floor where you hands are and where your foot lands in the up position, this will ensure you are completing a full rep throughout the exercise.
4: single arm dumbbell row
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10 reps each arm @ 2110