141211

Main – CrossFit

Mobility

-Banded Posterior Chain Floss 2:00 each side.

-Anchored T-Spine Smash 2:00

Skill

15 Minutes to make up missed lifting or work on a skill of your choice.

Conditioning

Metcon (Time)

3 Rounds:

Run 400m (or Row 500m)

30 AbMat Sit ups

20 Kettlebell Swings (55/35)