12 min EMOM

Main – CrossFit

Warm-up

100 DUs/300 SUs (No Measure)

3 rounds (No Measure)

10 Abmat Sit-ups
10 Abmat Back Extensions

Mobility

Foam Roll (No Measure)

Lats/Lower Back

Gymnastics

Handstand Push-ups (3×10)

Pistols (3×10)

3×10 each side

Metcon

12 min EMOM (12 Rounds for reps)

Even mins – 7 Deadlifts (155/105)
Odd mins – 7 Strict Pull-ups

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