CrossFit
Warm-Up / Skills
30 Lunges
15 Push Ups
30 Air Squats
15 Pull Ups
5 MIN Circle of Death Double Unders
Strength
Exercise: Front Squat/lbs
Reps: 5×3
Comment: 80% Max
Strength
Exercise: Sled Pull/lbs
Reps: 10
Comment: NOT FOR TIME
10 Sled Pulls
(As Heavy As Possible)
(Add Weight Everytime if You Can)
“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