Main – CrossFit

Warm-up

1: Mobility (No Measure)

Pick 3 mobility exercises and spend 8-10 minutes on them

2: Dynamic Warm-up (No Measure)

Down and back a number of times with various stretches and exercises

Weightlifting

CrossFit only

Sumo Deadlift High Pull (Work to heavy single)

Metcon

CrossFit WOD

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP
2 muscle ups
4 handstand push-ups
8 kettlebell swings (70/53#)

Metcon

LeanFit WOD

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP
2 hang cleans (95/55#)
4 box jumps (24/20″)
6 kettlebell swings (53/35#)
20 double unders