Main – CrossFit

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Be Movin (No Measure)

3 min Zone 1
Wall Squats
Lunge Complex
Leg Swings
Single Leg RDL
Banded Complex
Hip and Ankle Mobility

Front Squat (3×5 @ 80%, then 1 @ 90+%)

Metcon (Weight)

EMOM for 10 min
E: 10 Thruster 95/65
O: 10 T2B
Rest 5 min

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP
9 HPC 160/110
6 Burpee