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

Front Squat (3×5 @ 70-75% Opt 1+ Rep 90%)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
10 Pull-up
10 Wallball 20/14
100m Sprint

Metcon (No Measure)

3 Round
:30 Hollow Rock
:30 Plank