19 January 2016

Article: 3 Exercises You Should Be Doing More Often

The CrossFit Warm-up
3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Mobility
Calf / Achilles Stretch
Serratus Smash (Ball)
Couch Stretch

Metcon
3 RFT (if competing this weekend @80% effort, NOT for Time):
50 DU (150 Single)
1Km Row
2Km Bike

Mobility
As required ... (stay / get "loose" for the week)