Warm-up
Rock to Straddle x10
Scorpion x10
Banded External Rotation x10
2 rounds
Gymnastics
Chin-ups (4×6 (Negatives))
Ring Dips (4×6 (negatives))
Metcon (Time)
Run 200m
x15 push-ups
x15 Wallballs
x15 HSPU
rest 90sec
4RFT
Warm-up
Running Drills
2 Rounds
Band Assisted Hip Flexor Stretch
Band Assisted Lat Stretch
3 Rounds
Alternating Single Arm Hang x10
Alternating Plank to Pike Toe Taps x20
Jumping Jacks x30
WOD Movement Demo
Metcon (AMRAP – Rounds and Reps)
30 AMRAP
400m Run
Then
3 Rounds
15 Wall Balls 20/14
10 Pushups
5 Strict Pullups
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#