Main – CrossFit
Warm-up (No Measure)
Row – 500m
Banded front rack stretch x 60 each
Banded hip flexor stretch x 60 each
Couch Stretch x 90 sec each
L-Sit Pull-ups (5×5 – regular/banded strict pull ups for scale)
Metcon (No Measure)
Every Minute, On the Minute, for 10min:
5 Thrusters, 75/55
5 Pull ups
5 Burpees
*Scale is 3-4 reps per movement