Main – CrossFit
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Stretches: Banded Hip Flexor, Single Leg Flexion, Calf Stretch
Metcon
Manion (Time)
7 Rounds for time:
Run 400m
29 Back Squats, 135#