Outdoor Metcon
Mobility
Warm up-10min amrap
5 press ups
10x v ups
10 x jumping lunges
Strength- single arm single leg rdls 5×8/8
Superset with one leg hamstring bridges
WOD
EMOM x 20mins
5 x burpees
50m sprint
CrossFit
Mobility- banded squat pull aparts
Warm Up-4rnds
10 kipping swings
10 PVC thrusters
10 hollow rocks
Strength- catch up
WOD
Fran ladder
In 8min get as far through the ladder as possible
2 thrusters
2 pull ups
4 thrusters
4 pull ups
6
6
8
8
Etc
