Main – CrossFit
Warm-up (No Measure)
5 min foam roll
Banded front rack stretch x 30 sec
Pigeon Pose x 30 sec
Med ball slam x 15 (30/20)
Front Squat (5×1, across @ 90%)
Metcon (Time)
5RFT:
12 KBS, 70/55
12 Toes to bar (scale = v ups)
250m Row