Main – CrossFit
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 (3@70%, 3@80%, 3+@90%)
Bells and Whistles (Time)
5 Rounds
200m Run
20 KBS 24/16
20 ABMAT
Warm-up (No Measure)
Cool Down
75 Banded Lat Pull Downs
75 Banded Tricep Extension
