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
Wall Angels

Scorpion

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

5 Power Clean 135/95

5 Front Squat 135/95

5 Burpee

Rest 3 min

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

200m Row

10 HRPU

10 Weighted ABMAT 45/25

Rest 3 min

1-Mile Run (Time)

Max Effort 1-Mile Run
this is optional if weather permits after other 2 WOD’s