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
Push Jerk (2 EMOM for 10 min@ 65-70%)
Strict Pull-up
Max Rep Strict Pull-up x 3 with 90 sec between attempts. Score is reps from best set. Any grip no kip…
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
5 Hang Power Clean135/95
7 S2OH 135/95
9 T2B
20 DU
Metcon (No Measure)
Opt:
4×12-15 Straight Arm Banded Pull downs
3×30 Banded Tricep Extention
