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
Face Pulls

Wall Angels

Push Press (3 EMOM for 9 min @ 60%)

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…

Barbell Row (3×8-10 Moderate Weight)

Pusher (AMRAP – Rounds and Reps)

8 min AMRAP

6 DB Renegade Row 45/25

8 DB Push Press 45/25

200m Sprint

Metcon (No Measure)

OPT:

3×30 Banded Crunch

3×20 Face Pulls