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
Lat Smash
Banded X Walk
Monster Walk
10 min of Skill Work or Low Ring Warm-up if you are doing 13.3

Metcon (AMRAP – Rounds and Reps)

5min AMRAP X2
25 Pull-up
25 FS 135/95
25 DU’s
Rest 2 minutes
Score your LOWEST AMRAP in Wodify,
OR OPTION 2…..

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Foam Roll and Stretch