Main – CrossFit

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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 (3×5 80% + 1 @90+%)

Barbell Row (4×8-10 @ moderatly heavy)

Metcon (Time)

400m w/ Plate 45/25
then:
4 Rounds
10 CG DL 135/95
8 Front Squat 135/95
6 S2OH 135/95
then:
400m w/ Plate 45/25

Plate must be from your Bar both times.
Rx+ 155/105

Metcon (AMRAP – Reps)

3 Round
:30 Side Plank Right
:30 Side Plank Left
:30 ABMAT
count ABMAT and do on your own