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

Floor Press (5×5 then Max Reps at 70%)

Barbell Row (3×8-10 AHAP with good form…)

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
1 Power Snatch 115/85
1 T2B
2 Power Snatch
2 T2B
3 Power Snatch
3 T2B
keep adding 1 rep per rnd

Metcon (Time)

1 min Plank Right
1 min Plank Left
1 min Up and Down Planks