CrossFit – Wed, May 13

Warm-up

400 m run

Xo Sym Warm Up (Checkmark)

10 Arm Circles forward and back

Xo Sym Activation

10 each:

alt runners lunge

squats

cossack

Skill Work

Handstand Walking

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap

200 m run

50 Ft Bear Crawl (rx+ 25 ft Handstand walk)

30 Air Squats

Cooldown

3 pos scorpion

½ kneeling thoracic rotation

pigeon