Main – CrossFit

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cfw3 (No Measure)

Butt Kicks
High Knee Skips
Shuffle Down and Back
Lunge Complex
10 Wall Squats
20 Face Pulls
10 Banded Pull Apart
Scorpion
10 Arm Circles
10 TA Leg Lowers
10 Dead Bug
10 Pull-up

Good Mornings (3×8-10)

Work up to a heavy 10 rep and attempt 3 sets at that weight

Barbell Row (3×8-10)

Work up to a heavy 10 rep and attempt 3 sets at that weight

Metcon (Weight)

4 Rnds NFT
25 DU
25m Prowler Push 225/155
80m Shuttle Run “4x20m”
Keep prowler moving fast, you may go up or down on weight