Main – CrossFit

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CFW Like to Move It (No Measure)

3 min Constant KB Movement

3-4 min TGU balanced on each side

Wall Angels

Wall Squats

Couch stretch

Banded Pull Apart

Shoulder Press (3 EMOM for 9 min @ 70%)

Wide Grip Barbell Row (3×8-10 Moderate Weight)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 S2OH 115/85

10 Deadlift 115/85

15 Lateral Bar Hop

Rx+ 155/105

Optional Accessory Work

3×20 Face Pulls

3×8 DB Row

3×1 min Plank