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 for 9 min @75%)
Strict Pull-up
Max Rep Strict Pull-up x 3 with 90 sec between attempts. Score is reps from best set. Any grip no kip…
Metcon (No Measure)
EMOM for 20 min
E: 10-14 Cal Row
O: 5-7 Strict HSPU or Seated DB Press
Metcon (No Measure)
OPT:
3×30 Banded Tricep Ext
3×8-10 DB Row
