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

Floor Press (12 min to reach a 1RM)

If you are doing Beast Mode this weekend practice Bear Complex

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
3 Unbroken Bear Complex “touch and go” 115/85
200m Run

Rx+ 155/105
Bear Complex= DL, HC, FS, PJ, BS, PJ you must pause at each position but the ground

Metcon (No Measure)

OPT:
3 Rounds
1 min Plank
:30 Banded Tricep Ext
:30 Rest