A) Tabata Thrusters (95/65)
*Score total thrusters of all 8 rounds
Then, rest 5-10 minutes
B) “Annie”
50-40-30-20-10
Double Unders
Sit-ups
C) Pigeon Stretch - 2 min ea side
Couch Stretch - 2 min ea side
Foam roll calves
A) For Time 800m Run 50 Pull-ups 100 Double Unders 800m Run B) Med Ball Complex C) Child Pose - 1 min Puppy Dog Pose - 1 min Foam Roll & Stretch Calves
A) “CrossFit Total” 1 Rep Max of: Back Squat Shoulder Press Deadlift B) Pigeon Pose - 2 min each side 2-Way Banded Shoulder - 1 min each side
A) 5 RFT (30 min cap) 6 Clean & Jerks (135/95) 12 Burpees Over the Bar 400m Run C) Forward Fold - 3 min Foam Roll & Stretch Calves