Main – CrossFit

Warm-up

1000m Row

4x

:15 Squats

:15 Lunge

:15 Burpee

:15 Jump Rope/DU

Metcon

Metcon (AMRAP – Reps)

:30 on/ :30 off x 20

Mountain Climber

Row

Small Box Jump

Kb Swing

MOBILIZE YO-SELF!

1) Shoulder

A) Lat Foam Roll -> 2:00/side

B) Chest Smash -> 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.