AMRAP Ladder

Main – CrossFit

Warm-up

400m run (No Measure)

3 rounds (No Measure)

10 Abmat Situps
10 Abmat Back Extensions
10 Air Squats

Mobility

Front Rack Mobility (No Measure)

Shoulder Mobility (No Measure)

Banded stretches

Weightlifting

High-Hang Clean (5×5)

Metcon

15 min AMRAP (AMRAP – Reps)

Ascending Ladder
3 Pullups
3 Thrusters (115/85)
3 Box Jumps (24/20)
6 Pullups
6 Thrusters
6 Box Jumps
9…

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