Heritage CrossFit – CrossFit

Warm-up

3 Rounds

50 Single Unders

12 Lunges with elbow to ankle (6 each leg)

8 Sotts Press (Behind the Neck)

4 Wall-facing Squats (3 sec pause at bottom)

Metcon (Time)

2 Rounds

800m Run

50 Overhead Lunges with Wall Ball 20/14

1000m Row

Strength/Skill/Midline

4 Rounds

1 Min Max Pull-Ups (Strict Muscle-Ups if Possible)

1 Min Rest

1 Min Max Handstand Push-Ups

1 Min Rest

1 Min Max GHD Sit-Ups

1 Min Rest