Thursday 8/31/17 - CrossFit SPT

Thursday 8/31/17

Mobility:

3:00 foam rolling
3:00 lacrosse ball

Warm Up:

200m run
5 inch worms
10 superman pulse
4 inch worms
10 walking mountain climbers
3 inch worms
10 hollow rocks
2 inch worms
10 cossack squats

Mobility:

1:00 pigeon each side
1:00 couch stretch each side

Conditioning:

“Flo Jo”

2 X 300 yd Shuttle
3 X 200 yd Shuttle
4 x 100 yd Shuttle
Rest 1:00 between all efforts

Midline:

3 Rounds
1:00 plank
30 scissor kicks
Minimal rest in-between movements/rounds