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 (5@40%, 5@50%, 5@60%)
Metcon (Time)
3 Rounds
400m Run
50 DU “3 burpee every miss”
10 Shoulder Press 95/65
Rx+115/85
Metcon (AMRAP – Reps)
:30 sec Side Plank Right
:30 sec Side Plank Left
2:00 ABMAT
:30 sec Side Plank Right
:30 sec Side Plank Left
count abmat reps