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 (No Measure)

EMOM for 8 min
E: 7-10 Ring Dip “from MU if possible”
O: 5-7 Strict Pull-up

Metcon (Time)

400m Run
then:
21.15.9
Wallball 20/14
Pull-up
REST EXACTLY 2 MIN
21.15.9
T2B
KBS 24/16
then:
400m Run

Rx+
C2B
32/24 KB