Main – CrossFit
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
Floor Press (3 EMOM @ 60% for 9 min)
Strict Pull-up (3 rounds score best round)
Max Rep Strict Pull-up x 3 with 90 sec between attempts. Score is total reps. Any grip no kip…
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
20 DU
10 Pull-up
20 Push Press 115/85
10 T2B
Metcon (No Measure)
3 Round
:30 Side Plank R
:30 Side Plank L
:30 Hollow Rock
Done on your own
3×20 Face Pulls with Green or Purple Bands
