Main – CrossFit
Main WOD
M-1: Metcon (No Measure)
Activation warm-up
A1. Bow and arrows with bands. 3 sets of 10 reps.
A2. Tiger walks with bands. 3 sets of 10 reps.
M-2: Metcon (Weight)
B1. DB Rows 5×4
B2. Ring Rows 5×8
M-3: Metcon (No Measure)
5 Rounds at 100% effort
10 OH Plate Lunges (45/25)
150m sprint
150m walk