CrossFit

Warm-Up / Skills

3 min Zone 1
10 Wall Squats
10 Wall Angels
10 Leg Swing
10 Back Ext
10 Banded Pull Apart
Bear Crawl
3-5 Min Mobility

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Strength

Exercise: Box Squat/lbs
Reps: 3×8 @50-60% opt to add chains

Strength

Exercise: Barbell Row/lbs
Reps: 3×8 @ 135/95

Metcon

10 min AMRAP
5 Ring Dip
10 Box Jump 24/20 pause at top
15 KBS 24/16 or “AHAP”

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs