Warm-up:
Dynamic stretching
MetCon:
For Time:
5 Rounds:
5 Pullups
10 Pushups
15 Air Squats
800m Cruise Intervals
5 Rounds:
5 Chinups
10 Ring Dips
15 Step-Ups
800m Cruise Intervals
5 Rounds:
15 Back Extensions
15 Glute Hamstring Raises
15 GHD Situps
800m Cruise Intervals
Post time to comments:
Cool-Down:
Post workout stretching
SPD CrossFit 