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
5 min of TGU work

Globe Trodder (Time)

100 DU
75 ABMAT
50 Box Jump 24/20
25 KB Snatch 24/16
50 Burpee
75 ABMAT
100 DU

500m Row (Time)

Max Effort 500m Row