Main – CrossFit

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cfw4 (No Measure)

3 min Zone 1
Lunge Complex
Leg Swings
Wall Squats
10 Pull-up
10 Push-up
Lower Trap Activation
Face Pulls
Clean Stretch PVC
Scorpion

Shoulder Press (5@40%, 5@50%, 5@60%)

15 min Cap

Metcon (Time)

400m Run
then:
5 Burpee EMOM until you complete 100 Wallballs 20/14

Metcon (AMRAP – Reps)

5 min AMRAP
10 Wallball Sit-up 20/14
20 Russian Twist