GROUP CLASS WORKOUT
Warm Up:
5 Rounds 30/30 on machine Get Warm!
15 PVC pass throughs, 15 pushups
Strength:
60 Heavy Hanging KB High Pulls
40 Wide Grip Pull Ups
50 Hollow Rocks
90 sec plank
Metcon:
Dynamic
16 Min EMOM
- 10 Thrusters 95/65
- 13 Kb Swings 53/35
- 10 Burpees
- 13 Med Ball Slams 20/16
Foundational
16 Min EMOM
- 10 DB Thrusters
- 10 Kb Swings
- 7 Burpees
- 10 Med Ball Slams
Mobility:
Pre – Single leg flexion (pg. 303)
Post – 5 min cool down on a machine
CROSSFIT OPEN 15.2
Heats start at 6pm