Main – CrossFit

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cfw4 (No Measure)

3 min Zone 1
Lunge Complex
Leg Swings
Wall Squats
10 Pull-up
10 Push-up
Lower Trap Activation
Face Pulls
Clean Stretch PVC
Scorpion

Metcon (No Measure)

EMOM for 10 min
7 BWDL
5 Pushup to Pike
3 Squat Jump

Rx+ 3 DL @70% sub

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP
3 Over the Box 30/24
5 S2OH 135/95
7 Pull-up

Metcon (No Measure)

3 Rounds
:30 Plank Right
:30 Plank Left
:30 Hollow Rocks