Main – CrossFit

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Warm Bodies (No Measure)

3 min Zone 1
3 Rounds
6-10 Banded Pulls
10 Alt Lunge
Scorpion
then:
Foam Roll
Back Ext

Floor Press (3@65%, 3@70%, 3@80%, 3@85%)

Barbell Row (4×6-10 moderatly heavy)

Metcon (AMRAP – Reps)

15 min AMRAP
400m Run
20 HSPU to Floor
400m Run
20 Strict Pull-up “Rx+ L-Pull-up
400m Run
20 Burpee T2B
only count total reps not runs