Bio CrossFit West- FREDERICKSBURG, BIO CrossFit East- KING GEORGE – CrossFit
Hamstring mash with lacrosse ball (1:00 each hamstring)
Start high towards the glutes, and extend/flex your knee as you work closer down to the knee.
Banded Hamstring Stretch – 1:00 each side
Pigeon Pose – 1:00 each side
Dead Row Jump
21 Deadlifts, 42 Calorie Row, 84 Double-Unders
15 Deadlifts, 30 Calorie Row, 60 Double-Unders
9 Deadlifts, 18 Calorie Row, 36 Double-Unders
Deads – Make sure that you can rep these straight out, if you can’t the bar is too heavy.
Row – think tall and good long pull
Double Unders – take a moment to breath and stay consistent – remember relaxed hands
Metcon (No Measure)
Alternating EMOM x 10
Odd Minites – 200 Meter Run (sc-100)
Even Minutes – 12 GHD Sit-Ups (sc – AbMat)