Main – CrossFit

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Be Movin (No Measure)

3 min Zone 1

Wall Squats

Lunge Complex

Leg Swings

Single Leg RDL

Banded Complex

Hip and Ankle Mobility
Scorpion

Wall Angels

Push Press (3 EMOM for 9 min @ 65%)

Reverse Grip BB Row (3×8-10 w/ Reverse Grip Moderate Weight)

Just 4 Fun (AMRAP – Rounds and Reps)

4 min AMRAP

7 HPC 115/75

7 Pull-up / Rx+ C2B

REST 2 Min

4 min AMRAP

7 FS 115/75

7 HRPU / Rx+ HSPU

Rest 2 Min

4 min AMRAP

7 Push Press 115/75

7 Dips

Rx+ 135/95

AMRAP – Rounds and Reps

Metcon (No Measure)

OPT:

3×30 Banded Tricep Ext

3×20 Face Pulls

3x50m Sled Pulls forward and backwards