Main – CrossFit
Bandazled (No Measure)
3 min Zone 1
5 min Foam Roll and Couch Stretch
E:30 for 5 min
E: Banded Complex
O: 10 Alt Lunge & 10 Squat
switch every :30 between movements
Floor Press (3 EMOM for 9 min @ 70%)
Shoulder Press (3 x Max Rep @ 60% of 1RM)
DB Row (3x 8-10 at moderatly heavy)
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 KBS 24/16
10 Over the Box 24/20
100m w/ Ball 20/14 or 15
Rx+ 32/24 KB
30/20 Ball
Metcon (No Measure)
OPT:
3×30 Face Pulls
3×30 Banded Crunch
