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

Push Jerk (10 min to reach a 1 Rm)

DB Row (3×8-10 Moderate Weight)

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

5 HPC 155/105

10 HRPU

100m Sprint

Metcon (No Measure)

OPT:

3×30 Banded Tricep Ext

3×10 DB Cuban Press

3×30 Flutter Kicks

3x50m Sled Pull “froward and backwards”