0:00-0:10Warm up: CrossFit Warmup x 2
Pre-Mobility: oly hip stretches from catalyst athletics
Health and Fitness
0:15-0:50
A. Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings
15 L-Seated Dumbbell Presses
B.
Four sets of:
45 seconds of Front-Leaning Rest on Rings
Rest 15 seconds
60 seconds Plank
Rest 90 seconds
Classic:
0:15-0:50
A.Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings (32/24 kg)
15 Handstand Push-Ups or L-seated Press
B. Four sets of:
45 seconds of Front-Leaning Rest on Rings
Rest 15 seconds
60 seconds Plank
Rest 90 seconds
0:55-1:00
D. Mobility = Foam Roll