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
Ankle Mobility
Banded X-Walk
Box Squat (2 EMOM for 12 min @ 55-60% opt chains)
Good Mornings (3×8-10 Moderate Weight)
Metcon (AMRAP – Reps)
3 DL 155/105
5 DU
6 DL 155/105
10 DU
9 DL 155/105
15 DU
12 DL 155/105
20 DU
15 DL 155/105
25 DU
Max Hang Power Clean the remainder of 7 min at 155/105
Rx+ 185/115
Metcon (No Measure)
Opt:
3×30 Banded Crunch
3x Max L-Sit Hold
3×20 Face Pulls
