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

Turkish Get Up (Work up to a wt that you can do 3 rounds of 3 reps)

Metcon (AMRAP – Rounds and Reps)

4 x 4 min AMRAP
5 C2B
7 Burpee Box Jump 20″
9 Wallball 20/14
Rest 2 min

Foam Roll and Stretch