Main – CrossFit

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Active BB Warm-up (No Measure)

3 Min Zone 1
then
3 Rnd
8 RDL
8 HPC
8 FS
8 PP
8 OHS 0r BS
done with a bare bar or PVC
Foam Roll Upper T Spine
Sampson Stretch
Scorpion

Overhead Squat (3.3.3.3.3.3 then MR @ 70%)

Metcon (Time)

WB 50.40.30.20.10 20/14
DU 10.20.30.40.50

500m Row (Time)

Max Effort 500m Row