Main – CrossFit

Warm-up

Warm-up (No Measure)

Mat to Mat:
Bear Crawls
Crab Walks

Skill

5 Min Handstand/ Kick-up Practice

Mobility

2 Min Stations (1 min per side):
a) Banded Overhead Distraction
b) Overhead with External Rotation Bias
c) Super Front Rack

Weightlifting

Shoulder Press (5-5-5-5-5)

Metcon

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45# / 35#
30 Pull-ups

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