10/19/16

Warm-up

3 rounds
200 meter row
7 burpees
7 situps

Monostructural Conditioning

21 min airdyne with 60 sec uptick efforts every 2 minutes

Metcon (No Measure)

Lowerbody Mobility Focus

Hard Roll - glutes, hams , hips , calves

youtube - idoportal squat and follow his 3 min program

banded ankle distraction

5 min perfect squat challenge

Published on by crossfit reflexion.