Main – CrossFit
cfw 1 (No Measure)
3 min Zone 1
3 min Foam Roll
Lunge Complex
10 Wall Squats
20 Face Pulls
20 KBS
10 Pass Through w/ OHS
Wall Angels
Scorpion
Banded Scap Mobility
Shoulder Press (12 min to reach a 1RM)
Swing Vote (Time)
400m Run
80 KBS 24/16
5 Burpee every 10 Reps
400m Run
Rx+ 32/24
Metcon (No Measure)
OPT:
3 Rounds
20 AB CUTTER
:30 Side Plank each side
