Main – CrossFit

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Dyno (No Measure)

3-4 Minutes of Constant KB Movement

10 Wall Squat

Wall Angels

10 HRPU

10 Pull-up

Banded Complex

Sampson Stretch

Scorpion

Foam Roll Upper T’s

Floor Press (3 EMOM for 9 min @ 70% Close, Med, Wide)

Seated DB Press (3×8 Moderate Weight)

Barbell Row (3×8-10 Under Handed Grip)

Metcon (Time)

2 Round

500m Row

25 Thruster 45/35

15 Pull-up

Metcon (No Measure)

OPT:

3×30 Banded Face Pulls

3×30 Banded Crunch

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