Main – CrossFit
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 (10 min to reach a 1 Rm)
Metcon (AMRAP – Reps)
With 20 minutes on the clock start intervals on the 5 minute mark of.
400m Run
30 KBS 24/16
15 Pull-up
7 S2OH 135/95
Score is total time left over from all 4 intervals. Each second counts as a rep.
Metcon (No Measure)
OPT:
3×20 Hollow Rock
3×20 Mtn Climbers
3×20 Face Pulls
