Like a Bird

CrossFit Love – CrossFit

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Warm-up (No Measure)

3 Rounds

10 banded face pulls

:20-:30 active hang

10 Alt Leg Lowers W/ KB OH

:20-:30 TGU setup hold/arm

Pull Up

20 minutes

Strict -> kipping -> butterfly progression

Accumulate 3 rounds:

4-6 mixed grip strict pull ups (switch grip halfway each set, control descent)

10 alt. Bent over dual KB row (2-1-X-1)

Metcon (Time)

For time:

Run 400m

4 rounds

15 deadlifts @155/105

12 Alt. DB Snatches @50/35

9 Pull-ups

Run 400m