Ole Glory CrossFit – CrossFit
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