Main – CrossFit
Dyno (No Measure)
3-4 Minutes of Constant KB Movement
10 Wall Squat
Wall Angels
10 HRPU
10 Pull-up
Banded Complex
Sampson Stretch
Scorpion
Foam Roll Upper T’s
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
300m Row
30 Back Squat 45/35
4 min REST
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
30 DU
20 AB Cutter
10 HRPU
Metcon (No Measure)
OPT:
Work on a Skill you need improvement on.
Be nice to Coach Rob!!!! He’s not a DJ.
