Main – CrossFit

Warm-up

Warm-up (No Measure)

Mat 2 Mat:
Walking Lunges
Bear Crawls
KB Waiter Walks

Mobility

2 Min Stations, 1 Min per side:
Barbell Shoulder Smash
Barbell Quad Smash
Glute Smash and Floss

Metcon

Metcon (Time)

4 Rounds: (25 Min Cap)
500m Row
20 Front Rack Step-ups (65/35), 20″ box
20 Single Arm Ground to Overhead (45/25)

Spread the word. Share this post!