Main – CrossFit

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Activity (No Measure)

5 min of constant movement w/ KB
Face Pulls
Arm Circles
Hip Circles
Ankle Mobility
Calf Smash
Pistol Practice

Front Squat (5×3 @80-85%)

3-5 min Rest

Metcon (Time)

WB 10,20,30,40
DU 40,30,20,10
3-5 min Rest

Metcon (Time)

12,9,6,3
OHS 115/85
T2B

400m Run (Time)

Max Effort 400m Run
OR

500m Row (Time)

Max Effort 500m Row