Main – CrossFit

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good start (No Measure)

3 min Zone 1
Arm Circles
Scorpion
Sampson Stretch

OHS Prep (No Measure)

Roll Upper T’s
Ankle Mobility
Pass Through w/ PVC
10 OHS w/ PVC
10 Pike to Push-up
Banded Prep

Overhead Squat (Work up to a Heavy 3)

Metcon (Calories)

8 Rounds
:30 second Row for Cal
:30 Active Rest Row

Metcon (AMRAP – Reps)

2 min Max ABMAT

Metcon (Calories)

6 Rounds
:30 second Row for Cal
:30 second Active Rest Row

Metcon (AMRAP – Reps)

2 min Max Burpee