Main – CrossFit
good start (No Measure)
3 min Zone 1
Arm Circles
Scorpion
Sampson Stretch
(No Measure)
EMOM for 6 min
5 Pullup
7 Russian KBS 24/20
20 DU
Floor Press (10 min to Reach a 1 RM)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
25m OH Plate Walk 45/25
150m Run
25m OH Plate Walk 45/25
15 KBS 24/16
10 T2B
Metcon (No Measure)
3×20 Banded Tricep Ext
3×20 Hollow Rock
3x:30 sec Side Plank on each Side
