CrossFit
Metcon (No Measure)
2 Rounds
Batwing x 10 w/2 sec pause @ contraction
Reverse Snow Angel x20
Sot Press x10
Split Jerk (6×2)
Set 1-2 @ 70%
Set 3-4 @ 75%
Set 5-6 @ 80%
2 Sec pause on Dip and Catch of each rep.
Perform one set every 90 sec
Metcon (AMRAP – Reps)
x50 HSPU
x50 Box Jumps
x50 Ring Dips
Metcon (No Measure)
Extra Work
Core strengthening
Back Ext
3×15
GHD Sit-up
3×15