Whole Strength CrossFit – CrossFit
Dynamic Running Drills
-60s Pigeon Pose each side
–15 Terminal Knee Extensions each leg.
Front Squat (3-2-1-3-2-1)
–2nd Wave should be heavier than the first
–Start at roughly 50% of 1RM.
-Record final set of 1/rest of sets in the notes
Metcon (AMRAP – Reps)
10 Min AMRAP
5 Squat Clean Thrusters 135/95
10 Burpee Pull-ups
Rx+:5 Burpee Muscle-ups instead of Burpee Pull-ups