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

Shoulder Press (10 min to work up to a 3RM)

Metcon (AMRAP – Reps)

1 DL 205/135 every 20 second for 4 min without dropping bar. Score is number of reps completed without dropping bar between reps.

500m Row (Time)

Max Effort 500m Row
3 rounds with 3 min rest between efforts. score is slowest round