Main – CrossFit

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Activity (No Measure)

5 min of constant movement w/ KB
Face Pulls
Arm Circles
Hip Circles
Ankle Mobility
Calf Smash
Pistol Practice
Sampson Stretch

Deadlift (5@50%, 3@60%, 3@70-75%, 1’s above that to a 1RM)

Metcon (Time)

20 Pull-up
21 Front Squat 135/95
600m Run (3×200)
15 Front Squat 135/95
400m Run (2×200)
9 Front Squat 135/95
200m Run
20 Pull-up