CrossFit – Thu, Jul 25
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Warm-up

Carioca

Hamstring Sweeps

Runners Lunge

Inch Worm

10 Slant Board Squats

Hip opener – duck walk

Side lunge

30 Sec Bar Hang

5 Leg Raise to 90

5 Kip Swing

5 Pull Up

Skill Work

HSPU

Pistols

Push Press (Build to 5 Rep Max)
Metcon (Time)

4 Rounds

3 Strict Pull Ups (rx+3 L-Sit Pull Ups)

3 HSPU (rx+ 3 Strict)

10 Pistols

Then

4 Rounds

10 Pull Ups

10 Push Ups

10 Squats

20 Min Cap – no rest between

Cooldown

Prone Shoulder

Kneeling Hamstring

Kneeling Lat