CrossFit
Warm-Up / Skills
4 Rounds: 15 on 2 off
Air Squat
Squat sit hold (drive knees out)
Table Top
Yoga Push up
Strength
Exercise: Front Squat/lbs
Reps: 5×1 (85%) EMOM
“Mobility Shoulder”
40 on 5 off (1-3 rounds)
PVC passthrough
Band External Rotation pulls (red)
Band Distraction Front rt / lf
Band Distraction Back rt / lf
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
“Death By WallBall”
1 Wall Ball 1st minute
2 Wall Ball 2nd minute
3 Wall Ball 3rd minute
Continue until you can’t complete a round
*score rounds plus reps into last round
Result Type: AMRAP
Male Rx: 20 lbs
Female Rx: 14 lbs