Main – CrossFit

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cfw3 (No Measure)

Butt Kicks
High Knee Skips
Shuffle Down and Back
Lunge Complex
10 Wall Squats
20 Face Pulls
10 Banded Pull Apart
Scorpion
10 Arm Circles
10 TA Leg Lowers
10 Dead Bug
10 Pull-up

Floor Press (12 min to find a heavy triple or single )

Barbell Row (5×8-10 moderatly heavy)

Metcon (Time)

5 Burpee
10 HSPU
20 Weighted Sit-up 20/14 ball
30 Wallball 20/14
40 DU
50 Squats
40 DU
30 Wallball 20/14
20 Weighted Sit-up 20/14 ball
10 HRPU
5 Burpee