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

Bulgarian Split Squats (3×5 each Leg AHAP)

Single Leg Squat with back leg on a box

Barbell Row (3×8-10 )

Shoulder Press (3×5 work up to a Heavy 5 )

Metcon (AMRAP – Reps)

5 Rounds
Alternate movements of :20 Work, :10 Rest
Push Press 95/65
Alt Fromt Rack Lunge 95/65
Push-up to Pike Feet to Hands
Rest :30