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
Spend time in the bottom of your squat with a KB

2 Minute Squat Test (Weight)

2 minutes of Back Squat Reps x Weight. The weight you choose times the reps completed in 2 minutes.

Good Mornings (3×8-10 Moderatly Heavy)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Thruster 135/95

10 Pull-up

200m Run

Metcon (No Measure)

OPT:

3 Rounds

20 Hollow Rock

20 Supermans

10 Russian Twist