GROUP CLASS WORKOUT
Warm Up:
30/24 cals on Machine
2 Rds: :30 Hollow Body, 4 inchworms, 15 air squats
Finish with:15 PVC PT, GM, 20 leg swings, 10 stretch lunges
Skills:
15 Minutes
DU, Pullups/MU, OHS, GHDs, HSPU
Metcon:
CrosFit
15 Alt. EMOM
1 Min. 8PU
Adv. 4 MU/BMU
2 Min.12 HRPU
Adv. 8 HSPU
3 Min. 12 Goblet Squats 53/35
Adv. 10 OH Squats 95/65
Welded Lean
For Time:
Buy In: 800 Meter Run
100 DUs/300 Singles
30 BurpBox Jumps 24/20
Cash Out: 800 Meter Run
Mobility Of The Day: Banded Lateral Opener (pg. 273)
Improves: Pressing Movements and Shoulder Extension