april-18-2013 |
view on CFSD site
Mobility:10-15min
Front hips…Assignment: with lacrosse ball find the difference between flexor and upper quad satorius and intermedius…work on it
then…flexor work
Core:
8×6 Slooooooooow Back extension
Wod:
For time:
-1000m row (full speed)
rest1min go directly to
-5min of:
10 burpees
20 squats
rest 1min go directly into
-500m row (full speed)
Record pace for both rows
Trainer led cool down/stretch