Main – CrossFit

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Dyno (No Measure)

3-4 Minutes of Constant KB Movement

10 Wall Squat

Wall Angels

10 HRPU

10 Pull-up

Banded Complex

Sampson Stretch

Scorpion

Foam Roll Upper T’s
Ankle Mobility

3RM Front Squat (10 min to reach a 3RM)

Metcon (Time)

200m Run

21, 15, 9

Thruster 75/55

Pull-up

200 m Run

21, 15, 9

Thruster 75/55

Pull-up

200m Run
22min Cap

Metcon (No Measure)

OPT:

3×20 Banded Crunches

3×30 Banded Good Morning

3x Max L-Holds on Bar