Main – CrossFit
Warm Bodies (No Measure)
3 min Zone 1
3 Rounds
6-10 Banded Pulls
10 Alt Lunge
Scorpion
then:
Foam Roll
Back Ext
Shoulder Press (3 EMOM for 9 min @ 65-70%)
Strict Pull-up (mix up your regular grip each set)
Max Rep Strict Pull-up x 3 with 90 sec between attempts. Score is reps from best set. Any grip no kip…
Metcon (Time)
15 DB Thruster 45/25
3x100m Run
12 DB Thruster 45/25
2x100m Rub
9 DB Thruster 45/25
100m Run
10 Burpee Pull-up
Metcon (No Measure)
3×15 Weighted ABMAT
30 sec Plank each side
3xMax Ring Dip
