Main – CrossFit
Warm-up
CrossFit PPG upper (No Measure)
row 500m
10m inchwarm
10m spider walks
x2
10 pvc passthroughs
10 pushups
10 situps
10 mountain climbers
Weightlifting
Foot elevated split squats (8-10)
Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011 (place front foot on a 4″ platform – a plate or stacked plates should work)
Weightlifting
Single-arm trap raises (8-10)
Single-Arm Trap 3 Raises x 8-10 reps each arm
Metcon
Metcon (Time)
Row 20 Calories 30 Burpees 30 Toes to Bar 30 Walking Lunges with 45/25 lb. Plate Overhead