Tuesday

CrossFit 611 – CrossFit

Warm-up

200m Jog

:20 Hawaiian Squats/Leg

:20 Shoulder Shoot Throughs/Side

:20 Calf Raises/Side

:20 Childs Pose/Side (Stretch to left and right)

:20 Elevated Pigeon Stretch/Side

Strong Man/Core

8:00 Alt EMOM

Min 1: :30 Double KB Front Rack March

Min 2: 10 Hollow Rocks + 10 Tuck Ups + :10 Hollow Hold

Min 3: :30 FW (AHAP)

Min 4: :30 Alt Weighted Oblique Twists

Conditioning

Dork (Time)

“Dork”

6 RFT

60 DU (120 Singles)

30 RKBS (1.5/1)

15 Burpees

(Note: 25:00 Time Cap)

Mobility

Calf Smash

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