Main – CrossFit
cfw 2 (No Measure)
500m Row/ 400m Run
Lunge Complex
10 Wall Squat
10 Wall Angels
20 Face Pulls
20 KBS
10 Back Ext
10 Dead Bug ea side
Box Squat
3×8 @ 50%, then 4th set MR Bands or Chains Opt
Conditioning (Time)
Rest 2 min between rnds
3 Rounds of 4 min AMRAP
3 Rnds of Cindy+
R1 Max Thruster 75/45
R2 Max ABMAT
R3 KBS 24/16