Main – CrossFit
Warming Up (No Measure)
10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.
Shoulder Press (5@60, 5@70, 2@80, 2×2@85)
Metcon 1/20/15 (AMRAP – Rounds and Reps)
15 Minute AMRAP: 1 Wall Walk (Scale as Needed), 5 Strict HSPU (Scale to Box HSPU/Pike Pushups), 6 Strict Pullups (Scale to Ring Rows), 12 T2B (Scale to Toes to Post), 24 DU (Scale to 62 Singles).