Main – CrossFit
Warm Bodies (No Measure)
3 min Zone 1
3 Rounds
6-10 Banded Pulls
10 Alt Lunge
Scorpion
then:
Foam Roll
Back Ext
10 Pull-up
10 Dips
Floor Press (11 min to Reach a 1RM)
Reverse Grip BB Row (3×8-10 w/ Reverse Grip Moderate Weight)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 Thruster 95/65
10 Alt Pullup and T2B
200 Run (100mx2)
Switch each round between Pull-ups and T2B. R1 Pull-up, R2 T2B, R3 Pull-up…..
Metcon (No Measure)
3×30 Banded Tricep Ext
3×20 Face Pulls
3×20 Banded Pull Appart
3×20 Banded W’s
