Main – CrossFit
Warm-up (No Measure)
4 rounds or 8 min.:
10 Shoulder retractions
10 Air squats
40 Medicine ball toe touches
Shoulder mobility
Bench Press (5-5-5-5-5 @ 65% of 1 rep max)
Metcon (Time)
4 rounds:
500m row
10 ring push-ups
15 wall balls