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Recovery / Skill

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CrossFit Spokane – CrossFit

Warm-up

Warm-up (No Measure)

400m run/500m row

2x :30 each

jump rope

air squats

jump rope

push up to down dog

jump rope

mtn.climbers

jump rope

pass throughs

Mobility

Warm-up (No Measure)

-childs pose with arms on a box

-pigeon stretch with legs on a box

-glute/hamsting mash on box

-banded ankle mobility

Workout

Metcon (Time)

800m run

1:1 rest

600m run

1:1 rest

400m run

1:1 rest

200m run