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
Wall Angels
BB Warm-up
Push Jerk (12 min to reach a 1RM)
Metcon (Weight)
3 Round on 7 min Intervals
400m Run
30 KBS 24/16
20 DU
10 Pull-up
5 Push Jerk @ 65% of above wt
Rx+
32/24 KBS, C2B, 75% PJ
rnd 1 0-7
rnd 2 7-14
rnd 3 14-21
Metcon (No Measure)
OPT:
3×15 Weighted ABMAT
3×20 Banded Tricep Ext
