monday 10/28

Main – CrossFit

Warm-up

Rehab Warmup (No Measure)

2 rounds
8 Barbell Glute Bridges
8 External Rotators Each Side
8 Horizontal Ring Rows
8 Barbell Lunges Each Leg
8 Barbell Shoulder Press
8 Dips

Weightlifting

Back Squat (6×2 85%)

Shoulder Press (6×2 85%)

Metcon

Heat (Time)

10-9-8-7-6-5-4-3-2-1
Pullups
Power Cleans 135/95lbs
Flash Pushups
Sprint 200ft