dynamic warm up 20 foot lengths
high knees
butt kickers
walking lunge
walking ball of toe
inch worm
side lunge

Metcon (No Measure)

every 30 seconds for 10 min
70 meter run

Metcon (No Measure)

hips / glutes mobility
foam roll or hard roll calves/ hams / quads/ hips / glutes , then 2 min of couch stretch, banded ankle distraction stretch, seated hamstring stretch, squat test for 5 mi

Published on by crossfit reflexion.