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