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%)

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