Main – CrossFit
1: Coach Led Warmup (No Measure)
2: Metcon (3 Rounds for reps)
3 Rounds (doing each station three times two min each time)
2 min roll to candle stick work. Practice both feet, pistol candle stick, one leg into pistol candle stick.
Rest 1 min
2 min rope climb. Practice technique. Who can go legless. No more than six ascents per 2 min.
Rest 1 min
2 min GHD Hip extensions. Break this into sets. I don’t expect you to be working for two min straight.
Rest 1 min
Tell me about your day in the comments
3: Metcon (Time)
7 min AMRAP
95/65
5 deadlift
10 power clean
15 front squat
30 double unders