Main – CrossFit
Warm-up
500 m Row (No Measure)
3 rounds (No Measure)
10 Ring Rows
5 Inchworms
5 Medball Vertical Jumps
Mobility
Foam Roller (No Measure)
Lower back & hip
Weightlifting
Bent Over Row (5×5)
Metcon
7 min AMRAP (Time)
10 Pushups
10 Abmat Situps
Afterbash
1-Mile Run (Time)
Max Effort 1-Mile Run
