Main – CrossFit

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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

Wall Angels

Bench Press (10 min to Reach a 1RM)

Wide Grip Barbell Row (3×8-10 Moderate Weight)

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

15 S2OH 115/85

20 Wallball 20/14

25 DU

Metcon (No Measure)

Opt:

3×30 Banded Tricep Ext

3×20 UB KBS AHAP

3×15 AB Cutter

No Class this Saturday, Come support the teams at SuperFit and join us for the Row-a-Thon!