CrossFit 1490 – CrossFit

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Warm-up (No Measure)

-1 min pigeon pose-

2 sets

-20 90/90 stretch

-50′ walking lunge

-50 frankenstein walk

-50′ worlds greatest stretch

-50 ankle grabs

Metcon (Time)

“The Waterboy”

FULL SEND FRIDAY

21-18-15-12-9-6-3

-Thrusters (95/65)

-Chest to Bar Pull Ups

T2B capacity (time) (Time)

% of 1 RM for Kipping Toes to Bar

4 sets @30%

–rest 30 seconds between sets–

—rest 2 minutes–

3 sets @35%

–rest 30 seconds between sets–

—rest 2 minutes–

2 sets @40%

—rest 2 min —

max effort L Pops 1 minute