Main – CrossFit
Warm-up (No Measure)
2 rds:
PVC Pass Thru x15
Air Squat x15
Push Up x10
then;
Banded hip flexor stretch x 45 sec each
Front Squat (6×6, @ 65% work on squat speed)
Metcon (Time)
For time:
3000m row
45 burpee pull ups (split the movement into 45 burpees and 45 ring rows if pull ups are not doable)