Main – CrossFit

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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
Scorpion

Wall Angels

Push Jerk (3 EMOM for 9 min @ 65-70%)

Weighted Pull-ups (3×5 for max weight)

Got Lungs (AMRAP – Reps)

3 Rounds of 4 min AMRAP’s

500m Row

Max Double Unders

Rest 4 min Between Rounds

Metcon (No Measure)

3×8-10 DB Row

3×20 T2B

3×20 Banded W’s

3×20 Face Pulls