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Warm up: CrossFit Warmup x 3
Pre-mobility: Couch Stretch x60s each, Overhead rib mobilization with lacrosse ball

Health and Fitness
A. 4 sets:
A1: Back Squat x 4-6 reps @2010, rest 45s
A2. GHD Back Extension x 10-12 reps, rest 45s
A3. Banded spiderman x 45s each leg, rest 45s
B.3 Rounds
0:00-2:00min – Run or Row 400m, then Max Rep Dbl Unders (Scale the run to 300m if needed)
2:00-3:00min – KBS
3:00-4:00min – Pull Ups or Ring Rows
4:00-5:00min – Mountain Climbers
*Rest 3min between Rds. Score is Total Reps

Classic:
A. Every 2min x 12min (6 sets) :
Back Squat
set 1 – 6 @ 70%
Set 2 – 5 @ 75%
Set 3 – 4 @80%
Set 4 – 5 @ 75%
Set 5 – 4 @ 80%
Set 6 – 3 @ 85%

B. 3 Rounds
0:00-2:00min – Run or Row 400m, then Max Rep Dbl Unders (Scale the run to 300m if needed)
2:00-3:00min – KBS (55/35)
3:00-4:00min – Pull Ups
4:00-5:00min – Hang Squat Cleans (75/55)
*Rest 3min between Rds. Score is Total Reps
D. Mobility = T-spine smash, banded bully