Main – CrossFit
Be Movin (No Measure)
3 min Zone 1
Wall Squats
Lunge Complex
Leg Swings
Single Leg RDL
Banded Complex
Hip and Ankle Mobility
Scorpion
Box Squat (2 EMOM for 10 min @ 65-70% Chains Opt)
Sumo Deadlift (3×8-10 Moderate Weight)
Metcon (Weight)
EMOM for 12 min
E: 3 DL @ 70% and 5 Burpee Touch
O: 3 DL @ 70% and 5Burpee Box Jump 20
Strict Pull-up
Max Rep Strict Pull-up x 3 with 90 sec between attempts. Score is reps from best set. Any grip no kip…
2 Min Max Double Unders (AMRAP – Rounds and Reps)
Max Double Unders in 2 minutes
