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CrossFit Purpose – CrossFit

Warm-up

2 min cardio equip (athlete Choice)

Then 2 rounds of

10 Pass Through (PVC)

10 Push Ups

Stretch as needed

Strength/Skill

12 min EMOM

30 sec hollow hang from bar

45 sec of pull up negatives

30 sec of Superman hold

Metcon

12 min AMRAP

8/12 Deficit Push Ups (45’s)

8 OH Squat (65/95)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

8/12 Deficit Push Ups (45’s)

8 OH Squat (65/95)