Sunday

Main – CrossFit

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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