A. Context : Practice
Context : Practice
Practice movements before the metcon.Scoring: Not Scored
B. Bodyweight Warm Up :
Bodyweight Warm Up :
2 Sets of :
10 Reverse Lunge Steps,
10 Sit-ups,
10 Ring RowsScoring: Not Scored
C. Barbell Warm Up :
Barbell Warm Up :
3 Sets of 5 with an Empty bar :
Straight leg Deadlift,
Front Squat,
Hang Muscle/Power Clean,
Shoulder Press
Scoring: Not Scored
D. Mobility :
Mobility :
HIPScoring: Not Scored
E. Overhead Squat 3-5 Reps
3-5 Overhead Squats @ 50-90%
F. 15-12-9-6-3 Front Squats, Chest-to-Bar Pull-Ups, Dumbbell One-Arm Overhead Walking Lunge Steps, and Russian Kettlebell Swings
15-12-9-6-3 Reps for Time:
– Front Squat @ 95/45 lbs
– Chest-to-Bar Pull-Up
– Dumbbell One-Arm Overhead Walking Lunge Steps @ 45/15 lbs
– Russian Kettlebell Swing @ 70/35 lbs
G. Cash Out :
Cash Out :
4 mins
8 DB Thrusters,
20 Cal Row
OR
3 Sets of :
12 DB Shoulder Press,
12 Glute Ham RaisesScoring: Not Scored