Main – CrossFit
Activity (No Measure)
5 min of constant movement w/ KB
Face Pulls
Arm Circles
Hip Circles
Ankle Mobility
Calf Smash
Pistol Practice
Metcon (No Measure)
EMOM for 8 min
E:12-15 Wallball
O:12-15 Slamball
Bulgarian Split Squats (5×3 moderatly heavy lift every 2 min)
Single Leg Squat with back leg on a box
DB Row (5×10-12 Moderatly Heavy )
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
10 Wallball 20/14
10Box Jump 24/20
20 DU
3 min Rest
Metcon (AMRAP – Rounds and Reps)
3 min AMRAP
10 Wallball 20/14
10Box Jump 24/20
20 DU
