Warm up: CrossFit Warmup x 2Pre-Mobility: Posterior Chain banded floss, Dynamic spiderman x 40 feet
Health and Fitness/Classic
A. 0:10-0:40
Every 10 minutes, for 40 minutes (4 sets), perform the following for times:
500 Meter Row
400 Meter Run
20 Pull ups (or ring rows)
C. Mobility of choice