7 RFT:
7 Burpees
7 Landmine Squat-to-Press
7 Platform Jumps
7 Reverse Burpees
7 Kettlebell Windmill
7 Dumbbell Snatch
7 Side Burpees
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For time:
Bear crawl, length of gym
Backward bear crawl, length of gym
5 wall climbs
10 L pull-ups
15 burpee pull-ups
20 dumbbell push press, 40lb
25 dips
30 back extensions
35 hollow rocks
40 squats
Overhead lunge with plate, 45lb, length of gym and back
3 RFT:
400m run with 20 lb medball
12 hang squat clean, 95 lb
12 toes-to-bar
Strength
Crossfit total:
1 rep max back squat
1 rep max shoulder press
1 rep max deadlift
Work up to find a new one rep max at each of the three movements
Mobility: PNF Posterior Chain
Endurance
Short Interval | Run 200m every 90 seconds, repeat until form/pace deteriorates
long Interval | Run 800m rest 2:00, repeat until form/pace deteriorates
Time Trial | Run 5k
Gymnastics
For QUALITY:
10-to-1: strict pull ups, strict toes to bar. Each time you come off the bar perform 10 superman rocks
7 rounds of 7 reps of:
Elevated Push-ups
Med-ball sit-ups
Seated Trunk Rotation
Box jump with squat
Overhead squat
Bridge with rotation
Med ball lunge push