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

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

100m Row

10 DB Floor Press 45/35
Rest 4 Min

6 min Cindy (AMRAP – Rounds and Reps)

5 Pull-up

10 Push-up

15 Squat
4 min Rest

Metcon (No Measure)

6 min Tabata

:20 sec ON, :10 sec Rest

Hollow Rock

Plank Hold

Mtn Climbers

Switch between exercises. 4 total rounds straight through. This is all done together