Main – CrossFit
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 EMOM for 9 min @ 70% )
Strict Pull-up (3x MR)
Max Rep Strict Pull-up x 3 with 90 sec between attempts. Score is reps from best set. Any grip no kip…
Dumbell Bent Over Row (3×8-10)
with a DB in each hand
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
150m Row
10 DB Push Press 45/25
5 Burpee Box Jump 24/20
