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

Box Squat (10×2 @50% Plus Chains)

Sumo Deadlift (3×8-10 Moderatly Heavy)

Metcon (Time)

3 Rounds

50 DU

25 Alt Lunge w/ DB 45/25

400m Run

Metcon (No Measure)

OPT:

3×20 Banded Pull Throughs

3×25 AB Cutter