Main – CrossFit
Back & Hamstring (No Measure)
Run 800 meters
15 toe touches
15 leg swings each leg
15 butt kick holds
3 Rounds
10 Jumping pull-ups
10 hip extensions
10 air squats
Front Squat (10-8-6 recovery week)
Metcon (Time)
Two sets for times of:
500 Meter Row
Ring Dips x 30 reps
Toes to Bar x 20 reps
Rest 4 minutes between sets