(No Measure)
Hip/Shoulder Mobility
Squat Therapy
The Other Total (Total Weight)
Clean
Bench Press
Overhead Squat
Same Design as The CrossFit Total
5-5-3-3-1-1-1
Metcon (Time)
Additional Work
21-15-9
Wallball 30/20
Burpees to a 6′ Target
Warm-up
0-5:00
Briefing
5:00-15:00
Kneeling T Spine Rotations Against Wall x10/10 Both Directions
Pvc Press Out 2×10
Prone Snow Angel 2×10
Prone PVC Press 2×15
Shoulder Press Demo
15:00-25:00
Shoulder Press (8-8-8-8)
Increase weight every round
Metcon (5 Rounds for time)
Every 3 minutes for 5 rounds
9 DB/KB Thrusters
45 Double Unders
9 DB/KB Thrusters
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#