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

Bulgarian Split Squats (5×5 each leg AHAP)

Single Leg Squat with back leg on a box

Metcon (Time)

Touch and go… no dropping the bar! 5 Wallball penalty everytime you drop the bar before you complete the rnd
5 Rounds
5 Bear Complex 115/80
200m Sprint