Main – CrossFit

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Be Movin (No Measure)

3 min Zone 1

Wall Squats

Lunge Complex

Leg Swings

Single Leg RDL

Banded Complex

Hip and Ankle Mobility
BB Warm-up

Hang Clean Complex (12 min to reach a 1RM)

1 Hang Pull

1 Hang Power Clean

1 Hang Clean

no dropping the bar between movements

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

10 Hang Clean 95/65

10 Burpee

Strict Pull-up

Max Rep Strict Pull-up x 3 with 90 sec between attempts. Score is reps from best set. Any grip no kip…

Metcon (No Measure)

3×20 Banded Crunches

3×30 Face Pulls

3×1 min Max Cal on SkiErg