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
Wall Angels
Scorpion
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…
Barbell Row (4×8-10 Moderatly Heavy with good form)
Metcon (Time)
21 DB Push Press “Buy-IN”
then:
21, 15, 9
DB HPC 45/25
Ring Dip
then:
12 Renegade Row “CASH OUT”
Metcon (No Measure)
OPT:
3×30 AB Cutter
3×30 Banded Tricep Ext
3 Hollow Hold on Bars
