Final Round CrossFit – CrossFit
Warm-up (No Measure)
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Pigeon Pose – 1 Minute Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Pause Front Squat-Front Squat
15 Minutes to Build to Heavy for Both –
Pause Front Squat
3 Second Pause at Bottom
Build to a heavy single
Build to a heavy Single
Metcon (AMRAP – Rounds and Reps)
15 Abmat Sit-Ups
30 Double Unders