Main – CrossFit
Warm-up
Foam Roll (No Measure)
6 to 7 passes of Hamstrings, Glutes, IT Band, Quad, Hip Flexor
Hamstring Hips Floor Series (No Measure)
Lunge/Elbow Down/Knee out
Walking Hamstring Stretch
Walking Quad Stretch
Inchworm/Hip Opener/Sumo
Gymnastics
Skin The Cat
work on movement for 10 mins
Metcon
Metcon (Time)
5 Rounds:
10 Ring Dips
5 Wall Walks
*15 Min Time Cap