Main – CrossFit
A: Relay Warm-Up + Monster Bands (No Measure)
In a relay fashion, the athletes will be put into lines and follow each other through various running, crawling, and jumping drills.
-Lunges/Reverse Lunges
-Stout Squats/Over and Unders
– Inch-Worm/ Elephant Walks
-Hawaiian Squats/Toy Soldiers
-High Knee’s
-Butt Kicks
-Side Shuffle
-Straight Legged Bear Crawl
-Burpee Broad Jump
Monster Walks & Side Steps with Banded Ankles.
B: Front Squat (Find 1 RM)
C: Metcon (Time)
30-20-10
Air Squat
KBS 70/55
-Shuttle Run After Each Round