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
Spend some time with a KB on your knee in the bottom of the squat.

Paused Front Squat (2 EMOM for 10 min @ 65-75% 2 second pause)

you can pull from the ground if possible

Metcon (Time)

21, 15, 9
Deadlift 185/125
Over the Bar Burpee

Metcon (No Measure)

OPT:
3×20 Banded Pull Through
3×20 Banded Crunch