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
BB Warm-up

Split Jerk (12 min to reach a 1RM)

Metcon (Time)

10 KBS 24/16
5x100m Run
20 KBS 24/16
4x100m Run
30 KBS 24/16
3x100m Run
40 KBS 24/16
2x100m Run
50 KBS 24/16
100m Run

Rx+ 32/24

Metcon (No Measure)

OPT:
3×20 Russian Twist
3×10-15 Slow Kip w/ Hollow Pause