Main – CrossFit

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Bandazled (No Measure)

3 min Zone 1
5 min Foam Roll and Couch Stretch
E:30 for 5 min
E: Banded Complex
O: 10 Alt Lunge & 10 Squat
switch every :30 between movements

Shoulder Press (3 Rep EMOM for 9 min @ 75%)

Barbell Row (3 Sets of Max Rep @ 50% BW)

Metcon (Weight)

5 Round
10 Floor Press
250m Run w/ Sandbag
Score will be weight moved for all 5 sets. Choose wisely bc if you don’t get all 10 reps that set score is a zero. Rest as needed.