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Warm up: CrossFit Warmup x 3
Pre-mobility: x12 squat mobility, T-spine with foam roller.

Health and Fitness
A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Back Squat x 6 reps @ 30X1 (start at 60%)
Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0
(add weight if possible)
*You will be alternating stations every two mins
B.
Five rounds for time of:
12 Push Press
12 Kettlebell Swings

Classic:
A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Back Squat x 6 reps @ 30X1 (start at 60%)
Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0
(add weight if possible)
*You will be alternating stations every two mins
B.
Five rounds for time of:
12 Push Press (95/65)
12 Kettlebell Swings (55/35)
C. Mobility = Overhead band mobility, Roll out Hamstrings and back