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 (Weight)

EMOM for 10 min
E: 10-14 Cal Row
O: 14-18 DB Snatch 45/25
Rest 2 min

Metcon (AMRAP – Rounds and Reps)

6 min Ladder
1 FS 135/95
1 Burpee
2 FS
2 Burpee
3 FS
3 Burpee……
keep adding a rep each rnd for 8 min

RX+ 165/115
Rest 4 min

Metcon (Weight)

EMOM for 8 min
E: 10-14 Cal Row
O: 14-18 DB Snatch 45/25