Main – CrossFit

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Active Mobility (No Measure)

5 min Constant KB Movement
10 Pass-through w/ OHS
Foam Roll Upper T’s
Banded Pulls
Sampson Stretch
Practice Handstand Holds

Shoulder Press (10 min to reach a 1RM )

Handstand Push-ups (3 x ME UB HSPU)

Use your best score not all 3

2nd Base (Time)

5x100m Run
40 Squats
30 ABMAT
20 HRPU
10 Pull-up

Rx+
5x100m
40 Squat
30 T2B
20 HSPU
10 C2B

Metcon (No Measure)

OPT
200 Tricep Push Down
3 Rnd
:30 Plank
:Hollow Rock
On your own