Main – CrossFit Group
Warm-up
– 1:00 Jump Rope
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind Shoulder
– 10 Pass Throught
– 10 Presses (each)
Hip Mobility
WOD
A1: Ring Rows (AMRAP x 5 Rounds)
Elevate feet.
A2: Front Squat (3 Reps x 5 Rounds)
Tempo: 31X1
B1: Rope Climb (1 to 3 Reps x 4 Rounds)
B2: Shoulder Press (AMRAP x 4 Rounds)
75% 1RM shoulder press
Finisher
C: Metcon (AMRAP – Reps)
EMOM – 8:00
– :20 Hollow Rock