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

2 Position Clean (10 min to hit a Heavy Clean from 1 and 2)

Clean from Position 1 and 2, without putting the bar down.

Metcon (AMRAP – Reps)

Three rounds of:
1 min on each exercise “FGB Style”
Wall-ball 20/14
Over the Box Jump 24/20
Strict Pull-up
Burpee
Row (Calories)
1-minute rest

3 rounds For Reps