Main – CrossFit
Roll out and smash what you need to loosen up your legs/hips as needed.
Metcon (8 Rounds for time)
8 x 400m Row;
Decrease time each row, [i.e. get faster each round;
Rest as needed between rounds
A) Lat Foam Roll -> 2:00/side
B) Chest Smash -> 2:00/side
2) Bottom of Squat
Glute Smash -> 2:00/side
Calf Smash -> 2:00/side
3) Undo Sitting
Super Buddy Banded Hip Opener or Super Couch -> 2:00/side
*We will go through these together like any other exercise in class.
*The time requirement is a MINIMUM for soft tissue change. Sit and hold longer if you can/would like.