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
Scorpion
Floor Press (3 EMOM for 9 min @ 65%, chains opt)
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 (AMRAP – Rounds and Reps)
7 min AMRAP
7 KBS 24/16
7 Burpee
Rx+ 32/24
Metcon (No Measure)
OPT:
3×30 Banded Pull Apart
3x Max Ring Push-up
3×20 Weighted ABMAT
