Main – CrossFit

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cfw3 (No Measure)

Butt Kicks
High Knee Skips
Shuffle Down and Back
Lunge Complex
10 Wall Squats
20 Face Pulls
10 Banded Pull Apart
Scorpion
10 Arm Circles
10 TA Leg Lowers
10 Dead Bug
10 Pull-up

Front Squat (work up to a heavy 5 rep from the rack)

Conditioning (AMRAP – Rounds and Reps)

15 min AMRAP
1 FS 135/95
7 T2B
7 Box Jump 24/20
Add 1 FS per round and bar comes from the ground. Rx+ is 155/105