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
Floor Press (8×3 @ 70% and 20 DU after each set)
Metcon (AMRAP – Rounds)
EMOM for 10 min
5 Box Jump 24/20
5 Push Press 135/95
Metcon (Time)
4 Rounds
5 Burpee
20 ABMAT