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Ole Glory CrossFit – CrossFit

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Warm-up

Dynamic Full body Ladder (Warm-Up) (No Measure)

Bunny Hop

10 Push-Ups

In-Out

10 Strict Pull-Ups

Heisman

10 Dips

High Knees

Mobility

(No Measure)

Wall Squat 3:00

Tricep Smash 1:00

Shoulder Smash 1:00

Weightlifting

Back Squat 5×5 (5-5-5-5-5)

Metcon

Metcon (Time)

4 Rounds:

40 Double Unders

20 Wallballs 20/14lb

10 CTB

Cool Down

Partner (Cool Down) (No Measure)

Partner:

Lateral Neck Stretch

Rotating Neck Stretch

Behind the back Chest Stretch

Lying Leg Cross-Over Stretch

Lying Cross-Over Knee Pull-Down Stretch

Straddle Stretch