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

Hang Power Snatch (5,4,3,2,1 increase wt each rnd to a 1RM)

Floor Press (not heavy…. fast… chains opt.)

Metcon (AMRAP – Reps)

Tabata
HRPU
Air Squats

Metcon (AMRAP – Reps)

3 RND
:10 Hollow Hold
:20 V-ups

IMG_0448Don’t look at the athlete in the picture, look at all the people supporting the athlete. Green machine….