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

Shoulder Press (3×3 @70% then Max PP @ 90% of 1RM SP)

Metcon (Time)

50DU Buy-in
then:
5 Round
10 DB S2OH 45/25
10 Renegade Row “5 ea Side”
200m Run
then
50 DU Cash-out

Metcon (No Measure)

3 Round
:30 Hollow Rock
:30 Side Plank Right
:30 Side Plank Left