Friday

Main – CrossFit

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Warm-up

10 mins

500 m Row (No Measure)

(No Measure)

3 rounds
10 PVC Pass Thrus
10 PVC OHS
1 TGU Each Side

Movement Prep

5 mins

Couch Stretch (No Measure)

Super Squat (No Measure)

Weightlifting

20 mins

Overhead Squat (6×3)

Metcon

14 min EMOM (Weight)

Even – 2x(1 PC/1 HC/1 FS/ 1 PP)
Odd – 20 DUs

*Pick a weight you can keep good form on!

Afterbash

Pull-up Improvement Work (No Measure)

Strict Pull-ups 5, 5, 5

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