Main – CrossFit
CFW Like to Move It (No Measure)
3 min Constant KB Movement
3-4 min TGU balanced on each side
Wall Angels
Wall Squats
Couch stretch
Banded Pull Apart
Scorpion
Face Pulls
Floor Press (3 EMOM for 9 min @ 70% Close, Med, Wide)
Strict Pull-up (Weighted if possible)
Max Rep Strict Pull-up x 3 with 90 sec between attempts. Score is reps from best set. Any grip no kip…
Reverse Grip BB Row (3×8-10 Under Handed Grip)
3 Amigos (AMRAP – Rounds and Reps)
3 min AMRAP
5 HSPU
10 Double Unders
Rest 2 Min
3 min AMRAP
5 T2B
10 Double Unders
Rest 2 Min
3 min AMRAP
10 Alt DB Snatch 45/35
10 Double Unders
Metcon (No Measure)
OPT:
3×20 Banded Pull Apart
3×20 Face Pulls
3×20 Banded Windmill
3×20 V-Up
