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

Box Squat (2 EMOM for 10 min @ 70% Chains Opt)

Opt High Box Jump after each round

Cracker Jack (AMRAP – Rounds and Reps)

10 min AMRAP

5 Pull-up

15 Wallball 20/14

Rx+ Strict Pull-up

Metcon (No Measure)

3×20 OH Walking Lunge 45/25

3×20 Banded Crunch

3×30 Banded Pull Apart

3×20 Face Pulls

OPT 1 Mile Run in 9 degrees