Main – CrossFit
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
Floor Press (3 EMOM for 9 min @ 70% Chains Opt)
Reverse Grip BB Row (3×8-10 Moderate Weight)
Metcon (Weight)
Alt EMOM for 14 min
E: 5 G2OH
O: 10 Cal Row
Total Weight moved is your score
You can change your weight one time in the first 3 rounds. You must finish the remainder of rounds at that weight. Score is reps x weight
Metcon (No Measure)
3×30 Tricep Ext
3×20 Hollow Rock
3×20 Mtn Climber