Main – CrossFit

(No Measure)

Banded hip flexor stretch x 60 sec
Couch stretch x 60 sec
Hip swing x 15 each leg
Foam roll upper back, lats, triceps, hip flexors – 5-7 min total.

Metcon (Weight)

5 Rounds NOT for time, for FORM and strength, of:
500-400-300-200-100m Row
5 Bench Press, 225/135
10 Bent Over Barbell Row, 155/95
15 GHD sit ups
**scale GHD’s to parallel if you’re new to the movement, use proper technique with the legs being engaged to drive torso upwards. DON’T hang everything on your hips and abs!!

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