Main – CrossFit
Active Mobility (No Measure)
5 min Constant KB Movement
10 Pass-through w/ OHS
Foam Roll Upper T’s
Banded Pulls
Sampson Stretch
Practice Handstand Holds
Scorpion
Floor Press (12 min to work up to a 1RM)
DB Row (3×12-15)
Metcon (AMRAP – Rounds and Reps)
3x 4min AMRAP
5 Renegade Row 45/25
7 DB Push Press
9 Pull-up
1 min Rest between Rnds. Pick up where you left off.
Renegade Row= Push-up, Row R, Row L
Metcon (No Measure)
Opt Accessory Work
150 Banded Tricep Ext
3×30 Face Pulls
