CrossFit and Personal Training

2 rounds

• Run 100 meters
• 30 second banded front rack stretch
• Run 100 meters
• 30 second bottom of squat hold
• run 100 meters
• 10 lateral lunges

then,

• banded ankle stretch – 1 minute per side

• Front Squat: 5 sets 2 Reps @ 80% of 1RM

• 10 front rack lunges with empty bar
• 6 with 50% working weight

WOD:

• 50 Front rack lunges for time (P: 75/55, Rx: 115/85)

*Every Minute 8/5 Calories on the assault bike (if all bikes taken up, row 6/4 cals)