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

Metcon (AMRAP – Rounds and Reps)

Diane Ladder 6 min AMRAP
1 BWDL
1 HSPU
2 BWDL
2 HSPU
3 BWDL
3 HSPU
keep adding a rep each round. if you do not have HSPU do Pike Push-up or HRPU
REST 4 min

Metcon (AMRAP – Reps)

6 min AMRAP Ladder
1 BWDL
1 Over the Bar Burpee
2 BWDL
2 Over the Bar Burpee
3
3
4
4…….

1-Mile Run (Time)

Max Effort 1-Mile Run