Main – CrossFit

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Activity (No Measure)

5 min of constant movement w/ KB
Face Pulls
Arm Circles
Hip Circles
Ankle Mobility
Calf Smash
Pistol Practice

Box Squat (2 Rep EMOM at 65-70% for 10 min)

Opt 1 High Box Jump per Rnd

Metcon (Weight)

Weighted Box Step-up
3×10 each Leg 20 in Box

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
150m Row
5 Box Jump Burpee 24/20

Metcon (No Measure)

Opt:
3×30 Banded Crunch
3x :30 Plank R, :30 Plant L, :30 Hollow Hold from Bar