Main – CrossFit
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
Front, Back, Head (5×3 try to add to last weeks weight)
3 Front Squat
3 Back Squat
3 Overhead Squat
rack bar after the 3 FS then place bar on back and complete the rest of the complex without racking the bar
Metcon (AMRAP – Reps)
3x3min amrap
1. 400m Run then Max OHS 95/65
2. 400m Run then Max PC&J 95/65
3. 400m Run then Max Back Squat 95/65
Rest 2 minutes between Rounds
Muscle-ups
2 minutes to do Max MU. If you do not have MU do PU. If you don’t have PU, then Row for Cal.
