Main – CrossFit
Warm Up 101 (No Measure)
2 sets, 1 length of the turf of the following:
Alternating Toe Touches
Mobility 101 (No Measure)
Complete the following progression: Squat stretch, Long Lunge Right, Pigeon Pose Right, Squat Stretch, Long Lunge Left, Pigeon Pose Left, Squat Stretch, Rollie Pollie, Cross-legged Stretch Right, Lower Back Stretch Right, Cross-legged Stretch Left, Lower Back Stretch Left. Hold all positions of the progression for 10 seconds.
Back Squat (10@50, 8@60, 3×6@70)
Metcon 11/10/14 (Time)
5 RFT: 30 DU (90 Singles), 30 Situps, 30 Squats.
Tabata 11/10/14 (8 Rounds for reps)