Warm up: CrossFit Warmup x 2Pre-Mobility: Posterior Chain banded floss, Dynamic spiderman x 40 feet 

Health and Fitness   

A.0:10-0:25 Four sets of:

Front Squat X 10 reps @ 45% of front squat @1111, rest 60s 
B. 0:25-0:35 

3 sets of:

20 MB Sit ups (MB held above), rest 30s

20 Banded Good mornings, rest 30s

C. AMRAP in 15min

200m sprint relay

*In teams of 2 you will accumulate as much distance in Meters as possible in 15min alternating every 200M. 
D. Mobility of choice

Classic: 

A. 0:10-0:25 Four sets of:

Front Squat X 10 reps @ 45% of front squat @1111, rest 60s 

B. 0:25-0:35 

3 sets of:

20 MB Sit ups (MB held above), rest 30s

20 Banded Good mornings, rest 30s

C. AMRAP in 15min

200m sprint relay

*In teams of 2 you will accumulate as much distance in Meters as possible in 15min alternating every 200M. 
C. Mobility of choice