Main – CrossFit
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
Floor Press (5×5 @ 70-75% of 1 RM Opt 1 @ 90%)
Barbell Row (5x 6-10 Moderatly Heavy)
Metcon (Weight)
EMOM for 20 min
E: Row 200-250m
O: 6-10 DB Push Press 45/25
pick a number on your first set and try to hold the same meters and reps for 20 min.
