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