Main – CrossFit

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Active Mobility (No Measure)

5 min Constant KB Movement
10 Pass-through w/ OHS
Foam Roll Upper T’s
Banded Pulls
Sampson Stretch
Practice Handstand Holds

Metcon (Time)

3 Round
5 Burpee
10 Squat
15 KBS 24/16
20 ABMAT

Single Leg RDL (5×5 on each leg 10 min max)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
20 Burpee “Buy-in”
2 MU or 4 C2B
6 DL 225/155
8 Box Jump 24/20