Main – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Mobility 101 (No Measure)
Squat stretch, Rollie pollies, pigeon pose, lower back stretch, etc…
Bench Press (4 sets of 3 reps)
Pre-Mud Run WOD (Time)
“Helen”: 3 RFT of a 400m Run, 21 KBS (m 53, w 35), 12 Pull Ups.
If it’s raining, Jump Rope for 90 seconds instead of running.