THE MOBILITY
THE WARM-UP
During Board Explanation (With PVC)
Leg Swings Front To Back
THE STRENGTH
8 Rounds on a 2:30 Loop
Lift Off with a Pause in the Hang
*New CrossFitters, do Push Jerk
THE MET-CON
6 Rounds of As Many Repetitions as Possible
:45 Work then :15 Transition to next movement
*You will work for :45 on one movement, then transition to the next, recording your repetitions and calories for each round.
*Your score will be the best and worst score for each movement added together
THE FINISHER
10:00 Every Minute On the Minute of:
