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 (3×3 @ 80% then 1 @ 90%)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
15 Wallball 20/14
10 Pullup
200m Run

Regional Athlete sub OHS for Wallball

Metcon (No Measure)

3 rnd
:30 Hollow Rock
:30 DU
:30 Rest