Main – CrossFit

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cfw 2 (No Measure)

500m Row/ 400m Run
Lunge Complex
10 Wall Squat
10 Wall Angels
20 Face Pulls
20 KBS
10 Back Ext
10 Dead Bug ea side

Turkish Get Up (5×3 each side AHAP in 10min )

Metcon (Distance)

5 Rounds
:30 max Row for meters
1:30 Active Rest “row”

Metcon (AMRAP – Reps)

5 Rounds
:30 Max DU
1:30 Active Rest “singles”
If you do not have DU do ABMAT then singles

Metcon (Time)

5 Round
200m Sprint then rest the remainder of 2 min

Metcon (No Measure)

Cash-Out
7 Foam Roller Walk-outs