Main – CrossFit

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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

Shoulder Press (3 EMOM for 9 min @ 65-70%)

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

Metcon (Time)

100 Double Unders

50 Wallballs 20/14

40 Pull-up

30 KBS 24/16

20 Box Jump 24/20

10 T2B

Rx+ 32/24 KB

30/24 Box

10 Bar MU

Metcon (Time)

OPT:

3×20 Banded Tricep Ext

3×30 AB Cutter

500m Sprint on SkiErg Score Erg only