Main – CrossFit

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Warm Bodies (No Measure)

3 min Zone 1

3 Rounds

6-10 Banded Pulls

10 Alt Lunge

Scorpion

then:

Foam Roll

Back Ext
10 RDL each side

Back Squat (2 EMOM for 10 min @ 65% Chains Opt)

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

10 BWDL

100m Sprint

REST 3 Minutes

5 min AMRAP

10 BWDL

7 Over the Bar Burpee

Metcon (No Measure)

3×20 DB Toe Touches

3×20 Hollow Rock

3x50m Sled Pull “forward and back”